8/17/17

CrossFit Boro – CrossFit

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L2 Skill/Strength

8 ROUNDS

1 SPLIT JERK + 3 STRICT PRESS FROM SPLIT

**FORM OVER WEIGHT

Warm-up

10 monster walks (side to side, front, and back)

200m run

10 air squats

10 clean and jerks

10 snatches

A: Front Squat (10 X 3 FRONT SQUATS @ 92%)

REST 75 SEC

B: Metcon (3 Rounds for reps)

CAP IF NEEDED @ 815 AM

0:00 – 10:00

1 MILE RUN

MAX CLEAN & JERKS @ 135/93 IN TIME REMAINING

10:00 – 13:00

REST

13:00 – 20:00

800 METER RUN

MAX POWER SNATCH @ 115/73 IN TIME REMAINING

20:00 – 23:00

REST

23:00 – 27:00

400 METER RUN

MAX THRUSTERS @ 95/63 IN TIME REMAINING

Mobility

barbell internal rotation smash

barbell quad smash

Conditioning

EMOM FOR 12 MIN

MIN 1: 8 PARTNER GLUTE HAM RAISES

MIN 2: 4 STRICT PULL UPS

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