10/26/17

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

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