CrossFit Boro – CrossFit
In today’s Clean work, you’ll be alternating between a Power Clean and a Squat Clean. The big difference between these two is that you’ll catch the Power AT or ABOVE parallel and you’ll catch the Squat BELOW parallel. Both will be from the floor.
The metcon has some movements that we’ve seen in CrossFit Open past, the OH DB lunges and DB Snatches. Usually we alternate arms during DB Snatches but today you will do all reps on one side before switching to the other. For the lunges, you’ll alternate legs walking forward but will hold the DB overhead with one arm before completing the set and switching arms. We haven’t done a whole lot of rope climbing since we moved into the new facility because the ropes are high off of the ground – BUT, we will have a variety of scales to choose from if you need it! Let’s finish the week strong!
A: Metcon (Weight)
EMOM x 10 minutes
At 85-90% of your 1-rep Max Clean, perform:
Odd: 1 Power Clean
Even: 1 Squat Clean
B: Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 minutes
2 Rope Climbs
10 DB Snatches, LEFT (50/35#)
10 DB Snatches, RIGHT
10 Walking 1-Arm Overhead DB Lunges, RIGHT (50/35#)
10 Walking 1-Arm Overhead DB Lunges, LEFT