Situation Station

CrossFit Boro – CrossFit

Since there were no barbells in the first Open workout, the likelihood of one showing up this week is higher! So we’ve programmed some barbell work. This EMOM will be technically challenging, yes, but it will also be metabolically taxing (in other words, you’ll be breathing and sweating heavily). We picked a percentage that we felt would be challenging for you but you can still move well with. Do not be afraid to change the weight mid-workout.  This could be because the weight you chose is too light – or because it’s too heavy.  If you are still breezing through at 7 min in – put on more weight OR add 1 rep to each movement.  If you are BARELY making it at 7 min in – you’re in trouble and you need to lower.

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A: Metcon (AMRAP – Rounds)

EMOMx20 minutes

3 Power Cleans

3 Front Squats

3 Jerks

– Use 40% of Clean and Jerk 1-Rep Max

– All 9 reps performed every minute

– Score is # of Rounds successfully completed within the minute


barbell internal rotation smash

banded overhead distraction

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