CrossFit Boro – CrossFit

Happy Monday! Congrats to all for making it through the second week of the Open! I wonder what Dave Castro has in store for us this week?? In the meantime, it’s back to our usual grind…

Today, we’ll touch on the Back Squat. There’s no prescribed load, just an intention of hitting a moderate weight for 3 sets of 5 reps. Then, our workout consists of 3 parts, each accumulating 24 total reps of Hang Power Cleans, Push Presses, and Front Rack Lunges. Although the workout is scored for total time from start to finish, the idea is to stay as consistent as possible from part to part. That means transitioning quickly from movement to movement, which is very accessible considering each builds onto the next. The weight should be light enough that you can do 12 reps in a row of any given movement. Whatever is your limiting factor will determine the weight you use for the entire workout. Enjoy!

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A: Back Squat (3×5 @ moderate)

Rest 1 minute between sets

B: Metcon (Time)

For Time (Time Cap: 20 minutes)

1 Rounds

24 Hang Power Cleans (95/65#)

24 Push Press

24 Alt. Front Rack Lunges*

– Rest 2 minutes –

2 Rounds

12 Hang Power Cleans

12 Push Press

12 Alt. Front Rack Lunges

– Rest 2 minutes –

3 Rounds

8 Hang Power Cleans

8 Push Press

8 Alt. Front Rack Lunges

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