Week 3 of 6

CrossFit Hard Boiled – CrossFit Metcon (3 Rounds for reps) “PLAY DEAD” “Play Dead” Part #1 In a 5:00 Window: 600 Meter Run Time Remaining, AMRAP: 12 Deadlifts (135/95), 12 …

Clean and Jerk

CrossFit Hard Boiled – Olympic Lifting Warm-up 3 Rounds 200m run Lunge to Reach Inch Worm Technique Work Barbell Warm-up 1 Round 5 reps of each Good morning Back squat …

Day 3

CrossFit Hard Boiled – Barbell Club Warm-up Back Squat (3×5) Shoulder Press (3×5) Deadlift (1×5)

Fortius Competition Event 3

CrossFit Hard Boiled – CrossFit Metcon (Time) “Up and Over” For Time 10 HSPU 30 burpee box jump overs 30 alternating KB snatches 30 alternating leg goblet lunge 10 HSPU …

Day of the Deadlift

CrossFit Hard Boiled – CrossFit Gymnasty (10) 5 Rounds 5 – 10 reps HSPU Dips Strict Pull Ups Supermans1 sec pause at top/bottom for all reps and movements. This is …

Day 2

CrossFit Hard Boiled – Barbell Club Warm-up Mobility 12-15 mins Back Squat (3×5) Beginners- 10lb jump Advance-5lb jump Bench Press (3×5) Warm up 3×3 until we have starting weight NOT …

Over the Hill

CrossFit Hard Boiled – CrossFit Mobility Foam Roll Back – 2 mins Ball in Back – 1 min each side Front Rack Stretch – 2 mins Couch Stretch – 2 …

Security Panel

CrossFit Hard Boiled – CrossFit Metcon (Weight) SNATCH COMPLEX On the Minute x 12: Power Snatch + Overhead Squat + Squat Snatch Round 1 @ 55% Round 2 @ 60% …

Daniel

CrossFit Hard Boiled – CrossFit Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of …

Day 1

CrossFit Hard Boiled – Barbell Club Strength Warm-up Mobility for 12-15 mins Strength Back Squat (3×5) Warm up 5×5 until we have starting weight NOT MAXING OUT-pick a weight that …