Widow’s Bite

CrossFit Boro – CrossFit

We’ve been working on our Cleans so much lately that our Snatches have taken a back burner. But today, we’ll work on our positions taking the bar off of the floor to the power position and then practice an aggressive drive from the legs to throw the bar overhead. Choose a weight that will allow you to IMPROVE your technique, rather than one that will challeng you to the point of breaking. This is your chance to get better, not to stay the same, or worse, get worse. Take it.

The workout is a sweet and simple one. Box Jumps and heavy Russian KB Swings. But oh, there’s a catch. To kick off the WOD and to annoy you in the middle, you’ll be running 400m. The runs won’t be scored, so think of them as speed bumps meant to slow you down. The quicker you get through them, the more time you’ll have to accumulate jumps and swings!

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A: Halting Snatch Deadlift + Snatch Pull + Power Snatch (12×1)

Complete one set of the complex every minute, on the minute, for 12 minutes

Increase load as technique will allow

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 minutes

7 Box Jumps (24/20″)

7 Russian KB Swings (70/53#)

*At 0:00 and 7:00 on the clock, run 400m
Score is Total Rounds and Reps; Runs are not scored


KB Psoas Smash

KB Soleus Smash

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