“1/9/15”

CrossFit Boro – CrossFit

View Public Whiteboard

OPTIONAL WOD

EMOM FOR 12 MIN:

EVENS: 2-3 BAR MU

ODDS: 3-4 P SNATCH @ 115/83

“Jan 9, 2015” (No Measure)

banded shoulder distraction

oly wall squat

pigeon stretch

3 rounds:

5 pull ups

5 jump squats

A: Pull-ups (work on pull ups for 10 mins )

B: Thruster (10 mins to build to 1RM )

C: CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Mobility

quad smash w/ bar

anterior shoulder smach w/ bar

OPTIONAL CONDITIONING

800M SLED DRAG @ 70/50

Leave a comment