Ocean Waves

CrossFit Boro – CrossFit

A fresh spin on an old favorite – the Incline Bench Press! Something like a hybrid between a Seated Strict Press and a Bench Press, the Incline Bench allows us to build pressing strength through a unique range of motion that is often untested in CrossFit. Have fun with it!

The Open starts this week. We are putting finishing touches on skills known to show up in the workouts. Today’s WOD is one round through… chipper-style. You’ll chip away at one movement until you’re done and can move onto the next. For this reason and because each works different muscle groups, you should try to complete the prescribed reps of each movement in as few sets as possible. This strategy really only applies to the C2B and cleans, but you could try committing to a certain RPM on the bike until finished, as well. Let’s do this!

View Public Whiteboard

A: Incline Bench Press (7×3 @ 65% Bench Press 1-Rep Max)

Rest 75-sec between sets

B: Metcon (Time)

For Time (Time Cap: 12 minutes)

30 Chest-to-Bar Pull-Ups

45 Power Cleans (115/80#)

60/42 cal Bike

Mobility

couch stretch

barbell internal rotation smash

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