9/29/16

CrossFit Boro – CrossFit

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L2 Skill/Strength

5 ROUNDS

20 CAL ROW

5 CLEAN PULLS @ 70% CLEAN 1RM

REST 1 MIN

Warm-up

OLY wall squat w/ ext rot

3 rounds:

10 Prisoner air squats

5 Pushups

Then…

3 High hang snatches

3 Hang snatches

3 Power snatches

3 Power snatches + OHS

3 Snatches

A: Front Squat (3 X 8 FRONT SQUATS @ MOD HEAVY)

**VETERANS SHOOT FOR 75%

REST 1 MIN

B1: 2 HANG SQUAT SNATCHES (EMOM X 5 (BUILD TO HEAVY))

REST 1:00

B2: 2 HANG SQUAT SNATCHES BELOW KNEE (EMOM X 5 (BUILD TO HEAVY))

REST 4:00

B3: 1 SQUAT SNATCH (EMOM X 6 @ 90%)

C: Metcon (Time)

50 PUSH UPS FOR TIME

Mobility

Couch stretch

Pec smash on rig

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