Pain Cave

CrossFit Boro – CrossFit

Last week, we paused. This week, we quarter. The 1 1/4 Front Squat means that you will descend into the full depth of your squat, stand a quarter of the way up, descend to full depth again, then stand fully to complete one rep. These will be tough but you will get to access that bounce out of the bottom that wasn’t allowed during the pause squats.

Today’s WOD is a grinder. The deadlifts are HEAVY and even if you can’t do prescribed weight, they should be HEAVY for you. (Like 1 rep at a time with some breaths in between the next) That means you’ll have to move through the push-ups pretty quickly, then hop on the bike to chip away at those cals (which shouldn’t take more than 2-2:30 minutes) Good luck!!

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A: 1 1/4 Front Squats (5×3 @ 70-75%)

Rest 75-sec between sets

B: Metcon (Time)

Every 6 minutes for 24 minutes (4 Rounds)

4 Deadlifts (315/225#)

16 Push-Ups

28/21 cal Bike
Score is slowest round

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