4/26/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

A1- 4 X 10 HALF KNEELING KB PRESS

**REST 30 SEC

A2- 4 X 10 GLUTE HAM RAISES

**REST 30 SEC

Warm-up

Hanging partner thoracic ext

Banded ankle mob

150m row

3 high hang pwr snatches

3 hang pwr snatches

3 pwr snatches

3 OHS

3 snatches (Athletes – Do you like this snatch prep better than Burgener WU?)

A: Squat Snatch (EMOM FOR 12 MIN: RAMP STARTING @ 60% SQUAT SNATCH)

B: Metcon (Time)

WOD

6 S2OH

10 CAL ROW

6 S2OH

15 CAL ROW

6 S2OH

20 CAL ROW

6 S2OH

25 CAL ROW

6 S2OH

30 CAL ROW

RX: 135/93

SCALED: 95/63

Mobility

Barbell int rot smash

Posterior shoulder smash

OPTIONAL CONDITIONING

2 X 3 MIN HARD BIKE

REST 5 MIN BT SETS

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