11/6/17

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

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

Leave a comment