“5/4/15”

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

BUILD TO A HEAVY HANG SNATCH + OHS

“May 4, 2015” (No Measure)

Banded elbow mob

Oly wall squat

10 kipping swings

250m row

3 rounds:

5 hang snatches

5 T2B

A: Front Squat (5×3 @ 15X7 TEMPO REST 2 MIN)

B: Turkish Get-up (build to a heavy 2 rep TGU)

C: Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP:

400M RUN

10 HANG FULL SNATCH

10 TOES TO BAR

L2: 115/83

RX: 95/63

SCALED: 75/45 AND HANGING KNEE RAISES X 20

Mobility

Lateral seam smash

Bonesaw calf smash

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