Some Dirty Thirty

CrossFit Hard Boiled – CrossFit Metcon (Time) 30 Reps of each movement Box Jumps Deadlifts Hang Power Snatch Overhead Squat Leg RaisesIf you can’t do the overhead squat sub either: …

Moons over my Hammy

CrossFit Hard Boiled – CrossFit Gymnastics Handstands – Around the World Dips Deadlift (5) Build up to a heavy 5 reps for the day.

HAMMIES

CrossFit Hard Boiled – Barbell Club Strength Deadlift (4×5) 80% KB Deadlift (4×12) Single Leg Landmine Deadlift (4×8) 8 Each Leg Glute Ham Bridge (4×15)

The Turk

CrossFit Hard Boiled – CrossFit Metcon (No Measure) NOT FOR TIME 4 Rounds 10 Turkish Get up ( 5 each side ) 5 – 10 Pull Ups

Stardust

CrossFit Hard Boiled – CrossFit Gymnastics Pull Ups 4 x 5 – 10 ———- Metcon (Time) 800m run 15 power cleans / hang cleans 30 wall balls 400m run 15 …

ARMS

CrossFit Hard Boiled – Barbell Club Strength Bench Press (4×4) 2 set @65 1 sets @70 1 set @ 75 Shoulder Press (4×4) 2 set @65 1 sets @70 1 …

Single Serving

CrossFit Hard Boiled – CrossFit Push Press (1-1-1-1-1-1-1) 15 minutes to build up to a max rep. ———- Metcon (AMRAP – Rounds and Reps) 15 min (as many rounds as …

Raiding Party

CrossFit Hard Boiled – CrossFit Warm-up Mobility Hip Opening Drill Front Rack Stretch Wrist Stretch Warm Up 3 Rounds 100m run 10 windmill 10 squats ———- Metcon (3 Rounds for …

Squats on Squats

CrossFit Hard Boiled – Barbell Club Strength Back Squat (3×5) 1 set @75% 1 set @80% 1 set @85% Pause Back Squats (3×6) Light between 55-65% Pause 2 secs Back …

Deads

CrossFit Hard Boiled – Barbell Club Deadlift (4×4) Warm up to 80% Good Mornings (4×12) DB RDL (4×10) Single Leg Landmine Deadlift (4×8)