CrossFit Boro – CrossFit
OPTIONAL STRENGTH
BUILD TO A HEAVY HANG SNATCH + OHS
“May 4, 2015” (No Measure)
Banded elbow mob
Oly wall squat
10 kipping swings
250m row
3 rounds:
5 hang snatches
5 T2B
A: Front Squat (5×3 @ 15X7 TEMPO REST 2 MIN)
B: Turkish Get-up (build to a heavy 2 rep TGU)
C: Metcon (AMRAP – Rounds and Reps)
18 MIN AMRAP:
400M RUN
10 HANG FULL SNATCH
10 TOES TO BAR
L2: 115/83
RX: 95/63
SCALED: 75/45 AND HANGING KNEE RAISES X 20
Mobility
Lateral seam smash
Bonesaw calf smash