8/26/15

CrossFit Boro – CrossFit

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8/26/15 (No Measure)

Partner hanging thoracic ext

Lateral banded glute activation (side to side, red or blue band)

https://www.youtube.com/watch?v=fEOkalFfEJY

Burgener WU

A: 1 SNATCH PULL+1 FIVE SEC LOWER TO THE KNEE+1 HANG SQ SNATCH (EVERY 30 SEC FOR 9 MIN )

@ 50+% OF SNATCH

B: Metcon (AMRAP – Rounds and Reps)

9 MIN AMRAP

5 HANG PWR SNATCH

10 RUSSIAN SWINGS @ HVY

30 DU

L2: 155/103

RX: 135/93

SCALED: 93/63

Core

CORE STRUCTURAL

3 ROUNDS

A1- 8 BENT OVER ROWS

A2- 25 HOLLOW ROCKS OR 25 SEC HOLLOW HOLD

Mobility

Barbell int rot smash

Side hip smash – foam roller

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