CrossFit Boro – CrossFit
Just like Tuesday with the Single-Arm Presses, we’re putting our 10-rep maxes to use today! These Single-Arm High Pulls are a great way to increase your shoulder mobility, strength, and stability – just in a different range of motion. Remember to lower down slower than you went up so as to get the full benefit of this exercise. If you didn’t come on the day that we found our 10RM, find a moderate weight you can do 4 sets of 6 reps with.
Today’s workout is two identical AMRAPs with an equal amount of rest and work time separating them. The snatch weight should be something that allows you to complete the 15 reps in 1-2 sets (that’s unbroken or 9-6/8-7). The step-over rep is not complete until both feet have reached the opposite side of the box that you started on. The goal is to match your number of step-overs from the first five minutes to the second. Good luck!
A: Single-Arm High Pull (4×6, per arm @ 100% 10RM)
Rest 1 minute between rounds
Same weight for R+L for all 4 sets; Use weaker 10RM if different from right to left
B: Metcon (2 Rounds for reps)
On a running clock:
(0-5 min)
10 Cal Bike
15 High Hang Power Snatch, 75/55#
Max DB Burpee Box Step-Over @ 20″, 35/25#
(5-10 min)
Rest
(10-15min)
10 Cal Bike
15 High Hang Power Snatch, 75/55#
Max DB Burpee Box Step-Over @ 20″, 35/25#
Score is # of step-overs from each 5-min. interval
Mobility
couch stretch
suprapatella smash