CrossFit Boro – CrossFit

Here we are. Wrapping up our deload week of this strength cycle. Next week…. WE MAX! Whoop whoop! Enjoy these light weight deadlifts 🙂

Today’s metcon, like many CrossFit workouts, combines our three training modalities: monostructural (cardio), gymnastics (bodyweight), and weightlifting. When fresh, this work can be done in a minute or less… but can that output be sustained? My recommendation is to go into it at 85% effort or so and get an idea of how it feels to move from jumping and squatting to jerking, then when it feels right, crank up the intensity as the minutes pass. As you fatigue, 85% will become harder to maintain but it’ll be doable because you created a buffer to do so. Set a goal for yourself and execute!

View Public Whiteboard

A: Deadlift (Deload)

1×5 @ 40% of 90% 1RM

1×5 @ 50% of 90% 1RM

1×5 @ 60% of 90% 1RM

Rest 60-sec between sets

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 minutes

20 Double Unders

15 Air Squats

10 Push Jerks (95/65#)

Leave a comment