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CrossFit Boro – CrossFit

If you got the chance to attend class the day after Thanksgiving, these strength numbers will look familiar. It’s the first day of our Back Squat cycle. You’ll be performing two sets of 5 reps with the final set being a max effort.

All of our “DT” and barbell lovers should be psyched for today’s WOD. Each 5-minute section kicks off with a 500m row buy-in, meaning it’s an obstacle you must get through before getting to the scored portion. Once it’s complete, you’ll get in as much done of the deadlifts, hang cleans, and push jerks as you possibly can with the time remaining in the 5 minutes. Because the time will be relatively short, you should choose a weight that you could do an entire round UNBROKEN with. That means going straight from 7 touch-n-go deadlifts to 5 hang cleans to 3 push jerks without dropping the bar. If you can’t do that with the Rx weight, cut back on weight until it’s heavy but doable. Score is total reps per 5-minute section so you’ll be logging three different numbers!

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A: Back Squat (5 @ 60% – 5 @70% – Max @ 80%)

Rest 1 minute between sets – Last set is a max effort so if you can go beyond 5 reps, do it!

B: Metcon (3 Rounds for reps)

Every 5 minutes for 15 minutes:

500m Row

then with time remaining, Max Rounds and Reps of:

7 Deadlifts (155/105#)

5 Hang Power Cleans

3 Push Jerks
Score is total reps per 5-minute interval (Row does not count toward score)

Mobility

Barbell Quad Smash

Barbell Trap Smash

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