CrossFit Boro – CrossFit
L2 Skill/Strength
A1- 3 SETS MAX EFFORT BANDED STRICT PULL UPS
**FOCUS ON ENGAGING SCAPS BEFORE EVERY PULL AND WORK FULL EXTENSION
A2- 3 SETS 20 GOBLET SQUATS @ 53/35
REST 2 MIN
Warm-up
t-spine smash on foam roller
10 kipping swings
burgener warm-up
A: Snatch
SNATCH
60%/3
65%/3
70%/3
(75%/3)3
REST 1 MIN BT SETS
B: Snatch Pull ((95%/3)4)
REST 45 SEC BT SETS
C: Back Squat ((75%/6)5)
REST 1 MIN BT SETS
D: Metcon (No Measure)
6 MIN EMOM:
MIN 1: 12 T2B
MIN 1: REST
Mobility
lateral seam smash
barbell quad smash
Core
75 GHD SITUPS
150 HIP EXTENSIONS W/ 1 SEC PAUSE AT TOP
**IF YOU HAVEN’T DONE THEM IN A WHILE START BACK AT 30 AND WORK UP OVER THE NEXT FEW WEEKS