Over the Rainbow

CrossFit Boro – CrossFit

For ten minutes at the beginning of class today, we’ll carry heavy stuff, improve our shoulder stability. and have some fun with a novelty gymnastics movement (it could even turn into pistol practice for anyone working on those pesky one-legged squats!)

Our workout is something like an EMOM, but YOU are the determiner of how long it lasts. You will bike for calories and perform power cleans every 2 minutes for as many minutes as you physically can (or until 20 minutes are up if you’re crushing it). Any time remaining in the 2-minute interval you will use to rest and get ready to start again. If at any point you do not complete the prescribed work within 2 minutes, your workout is over. The Bike should take no longer than 1 minute. Shave a calorie or two (at your coach’s approval) if needed. The Power Clean weight should be heavy but you should be able to hit it consistently. Have fun!!!

View Public Whiteboard

A: Metcon (No Measure)

10 minutes, For Quality:

20m Farmer Carry (70/53#)

14 Scap Push-Ups + Shoulder Taps

8 Candlesticks to Standing

B: Metcon (AMRAP – Rounds)

Every 2 minutes for ALAP (As Long As Possible) or until 20 minutes:

10/8 cal Bike

5 Power Cleans (235/155#)
Score is # of rounds (2-min intervals) successfully completed; Maximum is 10

Mobility

Couch Stretch

Banded Bully

Leave a comment