6/29/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

3 ROUNDS

100 FT BEAR CRAWL

100 FT PLATE PINCH CARRY 25/15

100FT BEAR CRAWL

100FT DBALL WALK

Warm-up

olympic wall squat w/ external rotation

2 rounds

3 burpees

3 box jumps

THEN

5 high hang snatches

5 hang power snatches

5 hang power snatches + OHS

5 squat snatches

A: Squat Snatch (EVERY 20 SEC FOR 10 MIN 1 SQUAT SNATCH @ 60%+)

B: Metcon (Time)

5 ROUNDS

20 ALTERNATING DB SNATCHES

10 BURPEE BOX JUMP OVERS @ 24/20

Core

IF YOU DID GHD THE LAST 2 WEEKS THEN ACCUMULATE 60 GHD,IF ONLY LAST WEEK THEN 40 GHD, IF NONE THEN ONLY 30 GHD

Mobility

DB quad smash

anterior shin smash

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