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CrossFit Boro – CrossFit

We are wrapping up our heavy week of the strength cycle with the Lifts of Dead! Remember that these reps should be touch and GO! So as soon as the plates touch the floor, you should be pulling the next rep. Please do not sacrifice form for a higher rep-set. Getting injured will not improve your overall fitness!

Our workout today is an ascending ladder of (Wo)Man Makers and Kipping Pull-Ups. A seemingly easy exercise, the Man Maker involves one DB Row on each arm from a plank position, followed immediately by a push-up, before jumping the feet forward and performing a squat clean thruster with the DBs over head to finalize the movement. The butterfly kip will not be allowed in today’s workout. Only the traditional gymnastics kip may be performed as prescribed. This movement will help to build strength in the upper back and shoulder and elbow joints that may have weakened after developing the butterfly kip skill. Notice that the Man Maker reps increase by 1 each round while the Pull-Ups increase by 2 reps each round. Let’s see how far up the ladder you can get!!!

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A: Deadlift

1×5 @ 75% of 90% 1RM

1×3 @ 85% of 90% 1RM

1×1+ @ 95% of 90% 1RM

B: Metcon (AMRAP – Reps)

AMRAP in 14 minutes

1 Man Maker (35/20#)

2 Kipping Pull-Ups

2 Man Makers

4 Kipping Pull-Ups

3 Man Makers

6 Kipping Pull-Ups

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