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CrossFit Boro – CrossFit

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L2 Skill/Strength

12 MIN EMOM

MIN 1: 20 SEC RING SUPPORT

MIN 2: 30 SEC HS HOLD

MIN 3: 40 SEC BOTTOM SQUAT HOLD W/ KB

Warm-up

10 Scap pull downs

15 Second HS hold

3 rounds:

5 kipping swings

3 power snatch

5 front squats

3 hang cleans

then…

10 Burpees

A: Metcon (3 Rounds for reps)

4 MIN AMRAP

15 BURPEES TO RIG TOUCH

12 FRONT SQUATS FROM FLOOR @ 95/63

9 PULL UPS

REST 2 MIN

4 MIN AMRAP

15 PUSH UPS

12 T2B

9 PWR SNATCH @ 95/63

REST 2 MIN

4 MIN AMRAP

15 DU

12 HANG CLEANS @ 95/63

9 HSPU

REST 2 MIN

B: Snatch (7 MIN TO ESTABLISH 1RM SNATCH)

Mobility

PVC Bilateral shoulder flexion (https://www.youtube.com/watch?v=pN-Vvk7QMNk 1:30-1:55)

Lateral seam

Conditioning

4 ROUNDS

100 FLUTTER KICKS

25 SEC RIGHT SIDE PLANK

25 ABMATS

25 SEC LEFT SIDE PLANK

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