Orange Tang

CrossFit Hard Boiled – CrossFit Warm-up wrist stretch series Clean Complex 10 sets (barbell) clean pull muscle clean front squat push press ———- Weightlifting Hang Power Clean (2-2-2-2-2-2-2-2-2-2) EMOM 10 …

Squat Squat Squat

CrossFit Hard Boiled – CrossFit Back Squat (2-2-2) 90% of 1 RM Metcon (Time) 3 Rounds 25 wall ball 25 kb swings 25 double unders

Olympic Lifting

CrossFit Hard Boiled – Olympic Lifting Weightlifting 5 – 8 sets Snatch Pull + Snatch Work up to a heavy Front Squat 3×3 @ 75 – 80 % of 1RM

Hammies

CrossFit Hard Boiled – Empower Hour – 6 Week Course Mobility 8-10 mins Warm-up 5 RDS 5 Inch Worm 10 FT Death Marches Strength Barbell Calf Raises 5×12 Heavy KB …

Saturday 10AM

CrossFit Hard Boiled – CrossFit Metcon (Time) 4 Rounds 400m run 21 kb swings 12 toes to barKB Swing @ 1.5/1 pood If you can’t do toes to bar sub …

Power Up Ranger

CrossFit Hard Boiled – CrossFit Warm-up Turkish Get Ups 8 minutes to work up to a heavy rep on each side ———- Weightlifting Push Jerk (2-2-2-2-2) Move up in weight …

Arm Day

CrossFit Hard Boiled – Empower Hour – 6 Week Course Mobility 5-8 mins Warm-up 3-5 RDS 5 pull ups 5 push ups 5 dips Strength Sled Pulls x5 Banded Tricep …

Collin

CrossFit Hard Boiled – CrossFit Collin (Time) 6 Rounds for time: 400m Sandbag Carry 12 Push Press, 115# 12 Box Jumps, 24″ 12 Sumo-Deadlift High-Pull, 95#In honor of Navy Special …

Get Turnt

CrossFit Hard Boiled – CrossFit Warm-up 3 Rounds 10 overhead squat (pvc or bar) 10 supermans ( 2 sec pause ) 10 Pull Ups ———- Strength Back Squat (3-3-3) Add …

Fist Pump Nation

CrossFit Hard Boiled – CrossFit Warm-up Sideways plank walk ———- Weightlifting Metcon (No Measure) 3 Position Power Snatch Hang, Above Knee, Floor 5 – 8 sets. *make sure to pause …