5/31/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

TGU 5 X 3 EACH ARM

Warm-up

banded hamstring floss

3 rounds

6 kipping swings

3 burpees

6 hang power cleans

3 burpees

6 push jerks

A: 1 CLEAN PULL + 1 HANG PWR CLEAN + 1 JERK DIP + 1 PUSH JERK (10 SETS RAMPING WEIGHT)

1:15/set

B: Metcon (Time)

3 ROUNDS

10 PWR CLEANS @ 135/93

8 BAR FACING BURPEES

6 C2B

2 ROUNDS

10 DEADLIFTS @ 225/143

8 D BALL TO SHOULDER 80/50

1 ROUND

30 T2B

**EACH BREAK = 5 D BALL TO SHOULDER

Mobility

lateral seam smash

barbell internal rotation smash

Conditioning

200M SLED DRAG AS HEAVY AS POSSIBLE