CrossFit Boro – CrossFit

It’s Friday!!! And a great day for Pause Front Squats. The volume is slightly higher than the last time we did these (and so is the weight). Remember, the benefit of this exercise is to build strength out of “the hole” so focus on totally eliminating that bounce to come back to standing.

Today’s workout is meant to be done in BIG sets. The swings should be done unbroken and the S2OH and Wallballs should be done in no more than 3 sets (especially if you want any chance at resting before the next 4 minutes start). You should have 1:00-1:20 of rest. If you find after the first 4 minutes that you do not have this much rest time, consider scaling back reps or weight (with your coach’s discretion).

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A: Paused Front Squat (4×5 @ 65-70% 1RM Front Squat)

Rest 75 sec between sets

B: Metcon (3 Rounds for time)

Every 4 minutes for 12 minutes (3 Rounds):

25 Russian KB Swings (53/35)

25 Shoulder to Overhead (75/55)

25 Wallballs (20/14)

Score is time it takes to complete each round


quad smash

side deltoid smash

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