9/9/15

CrossFit Boro – CrossFit

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OPTIONAL SKILL

3 ROUNDS

10 C2B

20 PUSH UPS

9/9/15 (No Measure)

250m row

10 lateral banded glute activation steps

10 Snatch grip RDL

Burgener WU

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

@ 60+% OF SNATCH

B: Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

10 SNATCH GRIP DL

5 HANG PWR SNATCHES

10 CAL ROW

L2: 155/105

RX: 135/93

SCALED: 95/63

Core

CORE STRUCTURAL

4 ROUNDS

C1- 10 BENT OVER ROWS

C2- 25 SEC HOLLOW HOLD

Mobility

Barbell int rot smash

Classic banded hamstring mob