Barf & Lone Starr

CrossFit Boro – CrossFit

Alright, second week of the Bench Press cycle. This rep scheme is identical to that of the Deadlift and Back Squat work we’ve done over the last 4 weeks.

We are wrapping up the work week with a partner WOD! This one is “you go, I go” style except the partner “not going” will be holding an Elbow Plank. Partners can switch at any time or if the planking partner drops out. The weight is meant to be heavy for the S2OH and moderately heavy for the Front Squats, so choose accordingly. Partners can have separate bars out BUT each individual may only choose ONE WEIGHT for both the overhead work and squats. The S2OH is likely going to be the limiting factor but it should still be heavy for you so pick a weight you could only do 3-5 at a time with. If one partner can DU and the other cannot, the DU partner is responsible for 200 while the other partner can commit to 50-100 attempts (at coach’s disgression) OR 400 Single Unders. Only one box per team – if you’re jumping to different heights just take the time to flip it up/over (*OK to have tow boxes if they are different dimensions!!!) Have fun!!!

View Public Whiteboard

A: Bench Press (5 @ 60% – 5 @ 70% – 5 @ 80%)

Rest 60 sec between sets

B: Metcon (Time)

For Time, with a partner (Time Cap: 24 minutes)

30 Shoulder to Overhead (155/105#)

400 Double Unders

50 Front Squats (155/105#)

60 Box Jumps (24/20″)

*Only one partner may work at a time while the other holds an Elbow Plank position. If the Plank partner drops out, partners must switch.


Foam Roll Quads & Calves

Chest Opener on Pole

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