4/11/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

A1- 3 X ME PLATE PINCH CARRY WITH 45/25

A2- 3 X 15 LANDMINE T BAR ROWS @ AHAP

https://www.youtube.com/watch?v=K0sahaKA31o

Warm-up

Hip capsule mob

https://www.youtube.com/watch?v=SE-yVP691SA

Hanging partner thoracic ext

10 Scap pull downs

3 rounds:

7 Hang snatches

7 kipping swings

A: Front Squat ( 5 X 4 FRONT SQUAT @ 70% @ 30X1 TEMPO)

**REST 60 SEC BT SETS

B: Strict Pull Up (EMOM FOR 8 MIN 3-5 STRICT PULL UPS)

**BANDS ARE OK, NEGATIVES ARE BETTER

C: Metcon (AMRAP – Rounds and Reps)

7 MIN AMRAP

7 PWR SNATCH

7 PULL UPS

7 S2OH

RX: 115/73

SCALED: 95/63

Mobility

Banded OH distraction (drop same side foot)

Posterior shoulder smash

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