Goblet of Fire

CrossFit Boro – CrossFit

Since we’ve been working on Bench Press, we haven’t spent a whole lot of time training our shoulder to overhead movements. Today, that changes. We’ll practice our Push Jerks at a moderate load and low intensity before tackling some more reps in the WOD.

This metcon works just like an EMOM, except there’s no ‘rest’ time, because as soon as you are done the pre-established work, you’ll spend the remainder of the 4-minute interval completing as many reps of Squat Clean and Jerks as possible until the next 4-minute interval begins. At that point, you’ll start over with the Sit-Ups and Double Unders. Your score will be how many SC&J you do, so it would behoove you to knock out the sit-ups and jump rope quickly to move onto the scored element. Good luck!

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A: Push Jerk (5×3 @ moderate)

Rest 45-sec between sets

Stay at the same weight for all 5 sets

B: Metcon (AMRAP – Reps)

Every 4 minutes for 16 minutes (4x)

12 GHD Sit-Ups

24 Double Unders

Max Squat Clean & Jerks (115/80#)
Score is total reps of SC&J

Mobility

Barbell Soleus Smash

Barbell Quad Smash

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