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
banded overhead distraction
2 rounds
5 power cleans
5 push press
5 RDLs
10 sec plank hold
A: Power Clean (POWER CLEAN 5 X 3 @ 75%)
REST 1 MIN
B: Push Jerk (5 MIN EMOM PUSH JERK X 3 @ 65%)
C: Push Press (5 MIN EMOM PUSH PRESS X 5 @ 75%)
D: Metcon (Time)
FOR TIME (10 MIN CAP)
15-12-9-6-3 DEADLIFTS @ 225/153#
30-24-18-12-6 ABMATS
Mobility
side deltoid smash
psoas smash
Core
45 GHD SITUPS
90 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