Blind Dragon

CrossFit Hard Boiled – CrossFit Snatch Balance (7×2) https://www.youtube.com/watch?v=D5BUtMk0INY This movement will help teach you the speed and aggression you need to get under the bar for the snatch. When …

The Beat Goes On…

CrossFit Hard Boiled – CrossFit Metcon (Time) 5 Rounds 20 KB swings 20 Sit Ups 20 Double Unders / 40 Singles 200m backwards run

Squatty McSquatterson

CrossFit Hard Boiled – CrossFit 3 Position Clean (7×1) 1 rep from the hang 1 rep from the knee 1 rep form the floor ———- Extra Credit – Level 2 …

Sunshine, Rainbows, and Puppy Dogs

CrossFit Hard Boiled – CrossFit Metcon (Weight) 5 Rounds 5 burpees 10 kb swings Prowler Down/BackAdd weight to the prowler each time. Record your heaviest weight.

Week 1 ( Olympic Lifting Technique Focus )

CrossFit Hard Boiled – CrossFit Snatch Complex (Pausing, Snatch, OHS) (2-2-2-2-2-2-2-2) 1 repetition of the complex is the following: Pausing Snatch Pull (3 inch off floor, knee, power) Snatch Overhead …

Showdown

CrossFit Hard Boiled – CrossFit Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 400m run 30kb swings 20 push ups 1 Ag Walk

The Bear

CrossFit Hard Boiled – CrossFit Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press

Dust Cloud

CrossFit Hard Boiled – CrossFit Hang Power Clean (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 9 min amrap 9 kb swings 9 burpees 9 kb swings 9 box jumps

Big Things

CrossFit Hard Boiled – CrossFit Metcon (Time) 800m run 80 double unders / 160 singles 80 kb swings 1.5/1 pood 400m run 40 double unders / 80 singles 40 push …

Back Squats

CrossFit Hard Boiled – CrossFit Back Squat (10-8-6-8-10) move up 10lbs from last time.