Quick Sand

CrossFit Boro – CrossFit

Hello, again! We’re doing some lightweight Front Squats today to prep the heavy load in the workout. Working at these lighter loads will give you a great chance to work on mechanics, so don’t just go through the motions on these! Really fight to keep your elbows up, torso upright, heels down, etc.

Today’s metcon is an ascending ladder of Squat Cleans and Box Jump Overs. Both movements are commonly seen in the Open and this Clean weight was presented in one of the workouts earlier this year, so it wouldn’t be a surprise is they hit us with heavy cleans again! The reps are low so that you can go HEAVY on these. Think 75-80% of your 1-rep max clean. You will be allowed to Power Clean then Front Squat the bar. The BJOs are there to keep your heart rate high and your breathing heavy so that you can practice lifting heavy under fatigue. Enjoy!!!

View Public Whiteboard

A: Front Squat (3×5 @ 45-55-65%)

Rest 1 minute between sets

B: Metcon (AMRAP – Reps)

AMRAP in 12 minutes

Ascending ladder of:


Squat Cleans (225/145#)


Box Jump Overs (24/20″)


Couch Stretch

Foam Roll Quads

Leave a comment