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CrossFit Boro – CrossFit

We are starting a 4-week strength cycle this week! Complete with Back Squat, Shoulder Press, and Deadlift. If you completed the CrossFit Total last week, you’ll have some relevant 1-rep maxes from which to work. If not, use the most current max you’ve established, or if you have none, do 3×5 at a moderate weight for you. DO NOT go heavier than the prescribed percentages (unless you want to blunt the potency of this cycle).

Today’s WOD is going to get…SPICY! Quad stamina was a weak spot for many athletes during the rowing/wallball Open workout, so these DB squats are sure to help with that. But the trick is to continue pushing through them even AFTER the burn starts to set in, which will require a bit of mental toughness. Let’s see whatcha got!

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A: Back Squat

1×5 @ 65% of 90% 1RM

1×5 @ 75% of 90% 1RM

1×5+ @ 85% of 90% 1RM

Rest 1 minute between sets

B: Metcon (Time)

2 RFT (Time Cap: 12 Minutes)

25 DB Hang Power Cleans (35/20#)

35 DB Squats


DB quad smash

banded overhead distraction

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