12/28/17

CrossFit Boro – CrossFit

L2 Skill/Strength

8 X 2 SQUAT SNATCH FROM BLOCKS

**FOCUS ON SWEEPING INTO THE HIP AND CATCHING IN A SQUAT, THIS IS MORE ABOUT GOOD FORM THAN HEAVY WEIGHT

Warm-up

hanging partner t-spine extension

250m row

3 rounds

5 hang snatches

5 kipping swings

5 S2OH

A: Metcon (Time)

FOR TIME (33 MIN CAP)

1000M ROW

20 HANG POWER SNATCH @ 95/63#

30 C2B (SCALE TO PULL UPS)

40 S2OH

1000M ROW

40 HANG POWER SNATCH

30 C2B (SCALE TO PULL UPS)

20 S2OH

1000M ROW

B: Metcon (Weight)

EMOM FOR 10

8 DOUBLE KB FRONT SQUATS @ 35/26

Mobility

couch stretch

side deltoid smash

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