US of A, Baby

CrossFit Boro – CrossFit

Oh yeah, baby! The Back Squat’s back! We’re doing some moderately weighted squats today for sets of 3 to keep up that lower leg strength we built up during the Wendler Cycle.

The WOD is a burner! Both movements involve an aggressive hip drive and upper body press – one is a BIG range of motion while the other is a bit smaller. The wall balls should be done in 2-3 sets at most, so pick a weight and target height that will allow for 12-10 or maybe 9-7-6. The push jerk weight is relatively heavy but you should shoot for an unbroken set or breaking once at most since you’d have to clean the bar back to your shoulders to start another set, which is more work for you. You have 4 minutes per round to finish under the cap – let’s make it happen!!

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A: Back Squat (5×3 @ 70-75%)

Rest 75-sec between sets

B: Metcon (Time)

4 RFT (Time Cap: 16 minutes)

22 Wallballs (20/14# to 10′)

11 Push Jerks (135/95#)

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