12/14/18

CrossFit Boro – CrossFit

Just like Tuesday with the Single-Arm Presses, we’re putting our 10-rep maxes to use today! These Single-Arm High Pulls are a great way to increase your shoulder mobility, strength, and stability – just in a different range of motion. Remember to lower down slower than you went up so as to get the full benefit of this exercise. If you didn’t come on the day that we found our 10RM, find a moderate weight you can do 4 sets of 6 reps with.

Today’s workout is two identical AMRAPs with an equal amount of rest and work time separating them. The snatch weight should be something that allows you to complete the 15 reps in 1-2 sets (that’s unbroken or 9-6/8-7). The step-over rep is not complete until both feet have reached the opposite side of the box that you started on. The goal is to match your number of step-overs from the first five minutes to the second. Good luck!

View Public Whiteboard

A: Single-Arm High Pull (4×6, per arm @ 100% 10RM)

Rest 1 minute between rounds

Same weight for R+L for all 4 sets; Use weaker 10RM if different from right to left

B: Metcon (2 Rounds for reps)

On a running clock:

(0-5 min)

10 Cal Bike

15 High Hang Power Snatch, 75/55#

Max DB Burpee Box Step-Over @ 20″, 35/25#

(5-10 min)

Rest

(10-15min)

10 Cal Bike

15 High Hang Power Snatch, 75/55#

Max DB Burpee Box Step-Over @ 20″, 35/25#

Score is # of step-overs from each 5-min. interval

Mobility

couch stretch

suprapatella smash

Leave a comment