CrossFit Boro – CrossFit

We’re moving along with Day 2 of our Strength Cycle! Same rep scheme, same percentages, different lift. Again, don’t go heavier than the prescribed weights so that you can get the full benefit of the 4-week cycle.

Our workout today is another classic benchmark and is probably one of the more deceiving of the “CrossFit girls”. I mean, it’s just 30 snatches…how hard could it be? Well, that depends! This benchmark is meant to be done with SUPER HIGH intensity, meaning you’re trying to get through these 30 snatches as fast as you POSSIBLY can. Not as fast as you COMFORTABLY can. Here’s Rich Froning crushing it in a little over 1 minute We can’t all aspire to be Rich Froning, but we can push ourselves to move with as much as intensity as possible.

After you hit a PR on “Isabel”, rest a bit then knock out the core work. We’re targeting the entire body today – front, back, and side to side.

View Public Whiteboard

A: Shoulder Press

1×5 @ 65% of 90% 1RM

1×5 @ 75% of 90% 1RM

1×5+ @ 85% of 90% 1RM

Rest 75-sec between sets

B: Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Rest 5 minutes then complete Part C

C: Metcon (No Measure)

3 Sets of:

1-min Elbow Plank

25 Supermans

20 KB Side Bends, each side


side deltoid smash

posterior shoulder smash

Leave a comment