12/4/17

CrossFit Boro – CrossFit

L2 Skill/Strength

7 X 3 PULLS @ 105% CLEAN MAX

**YOU CAN RAMP UP BUT 3 OF THE SETS NEED TO BE AT YOUR TOP WEIGHT, REST 60 SEC BT SETS

Warm-up

banded overhead distraction

10 leg swings (front to back, side to side)

2 rounds

5 air squats

5 kipping swings

5 RDLs

5 power cleans

5 S2OH

A: Metcon (No Measure)

12 MIN CAP FOR QUALITY THOUGH

5 ROUNDS

10 EACH SINGLE LEG GLUTE BRIDGES

10 SINGLE ARM DB OH LUNGES @ 50/35

B: Metcon (Time)

30 MIN CAP

30 AIR SQUATS

10 WALL WALKS

30 AIR SQUATS

20 T2B

30 AIR SQUATS

30 BURPEES

30 AIR SQUATS

40 DEADLIFTS @ 135/93#

30 AIR SQUATS

50 WALLBALLS TO TARGET @ 20/14#

30 AIR SQUATS

40 WALKING LUNGES

30 AIR SQUATS

30 PULL UPS

30 AIR SQUATS

20 POWER CLEANS @ 135/93#

30 AIR SQUATS

10 S2OH @ 135/93#

30 AIR SQUATS

Mobility

barbell quad smash

barbell internal rotation smash

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