CrossFit Boro – CrossFit
We’re dedicating a few minutes to Chest-to-Bar Pull-Up skill work. For some of you, that may mean tightening up your butterfly kip or practicing it for the first time. For others, it may mean honing in your Chin-over-Bar Pull-Ups or your kip swing. Wherever you are, we’ll have something for you to work on.
Hopefully some of the skill work transfer over to the workout where we have a couplet of Power Snatches and C2B. My Louisiana is showing with the name of this workout, “Catfish Bellies”…. That’s what we Cajuns call swollen forearms after a grip-heavy workout like today’s. Expect to limited by grip fatigue. Do your best to manage it by breaking the work up into manageable sets.
A: Chest-To-Bar Pull-ups (Every 30-sec for 4-min: 3-5 Chest-to-Bar Pull-Ups)
B: Metcon (AMRAP – Reps)
AMRAP in 12 minutes
Ascending ladder of 3-6-9-12-15…
Power Snatch (115/80)
lateral seam smash
banded overhead distraction