“12/29/14”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

CROSSOVER ACTIVATION

A – BUILD TO 1RM OHS

B- 3 X 15 GLUTE HAM RAISES

C- 3 X 15 REVERSE HYPER

“Dec 29, 2014” (No Measure)

Throacic ext w/ roller & bar

Banded heel cord – anterior bias (BASL Area 12)

Oly wall squat w/ ext rot

Burgener WU

A: Squat Snatch (build to 1RM in 12 mins )

B: Metcon (Time)

WOD –

L2 AND RX:

21 POWER SNATCH @ 95/63

21 BURPEES

21 PULL UPS

15 OHS @ 95/63

15 BURPEES

15 PULL UPS

9 SQUAT SNATCH @ 95/63

9 BURPEES

9 PULL UPS

SCALED:

21 POWER SNATCH @ 65/43

21 BURPEES

21 RING ROWS

15 OHS @ 65/43

15 BURPEES

15 RING ROWS

9 SQUAT SNATCH @ 65/43

9 BURPEES

9 RING ROWS

Mobility

Lateral seam smash

Posterior shoulder smash

Couch stretch

OPTIONAL CONDITIONING

ROW 2K FOR TIME @ 100%

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