CrossFit Boro – CrossFit
OPTIONAL STRENGTH
CROSSOVER ACTIVATION
A – BUILD TO 1RM OHS
B- 3 X 15 GLUTE HAM RAISES
C- 3 X 15 REVERSE HYPER
“Dec 29, 2014” (No Measure)
Throacic ext w/ roller & bar
Banded heel cord – anterior bias (BASL Area 12)
Oly wall squat w/ ext rot
Burgener WU
A: Squat Snatch (build to 1RM in 12 mins )
B: Metcon (Time)
WOD –
L2 AND RX:
21 POWER SNATCH @ 95/63
21 BURPEES
21 PULL UPS
15 OHS @ 95/63
15 BURPEES
15 PULL UPS
9 SQUAT SNATCH @ 95/63
9 BURPEES
9 PULL UPS
SCALED:
21 POWER SNATCH @ 65/43
21 BURPEES
21 RING ROWS
15 OHS @ 65/43
15 BURPEES
15 RING ROWS
9 SQUAT SNATCH @ 65/43
9 BURPEES
9 RING ROWS
Mobility
Lateral seam smash
Posterior shoulder smash
Couch stretch
OPTIONAL CONDITIONING
ROW 2K FOR TIME @ 100%