Olympic Lifting

CrossFit Hard Boiled – Olympic Lifting Mobility 8 – 10 Minutes Pick 2 -3 of the following Hip, Shoulder, Back, Ankle, Lats 2 minutes in each position Warm-up 6 Rounds …

Filthy Fifty

CrossFit Hard Boiled – CrossFit Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows …

The Jerk

CrossFit Hard Boiled – CrossFit Lv2: Push Jerk (1) Lv1: Push Press (1) Work up to a heavy drop to 80% and do 3×2 ———- Metcon (Time) 21-15-9 Thrusters @ …

How Strong are you?

CrossFit Hard Boiled – Empower Hour – 6 Week Course Weightlifting DB Strict Press 3×10 each arm Back flys 4×12 Tempo Bench Press 3×8 KB Static Holds 5 sets as …

On the Prowl

CrossFit Hard Boiled – CrossFit Mobility 12 – 15 minutes of mobility Focus on Hip Capsule, Shoulder, and Back Metcon (No Measure) Prowler 5 – 7 rounds Push followed by …

Deadlift

CrossFit Hard Boiled – CrossFit Lv1: Deadlift (1) Lv2: Deadlift (1) ———- 800m Run (Time) Max Effort 800m Run

Helen

CrossFit Hard Boiled – CrossFit Technique Work Hang Power Snatch (2-2-2-2-2-2-2-2) ———- Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Deadlift

CrossFit Hard Boiled – Fitness 101 Deadlift (5-5-5)

Squat

CrossFit Hard Boiled – CrossFit Lv1: Back Squat (5-5-5-5-5) Lv2: Back Squat (1) Find your 1 RM ———- Wall Ball Test (2:00) (AMRAP – Reps) 2 minutes to get as …

Sat Oly Lifting

CrossFit Hard Boiled – Olympic Lifting Warm-up Mobility Hip opener (1 minute each side) Banded Tricep ( 20 reps each side) Rotator Cuff Front ( 20 reps each side) Rotator …