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