Pizza the Hutt

CrossFit Boro – CrossFit

Last time going HEAVY before we deload the Deadlift and then go for another max effort attempt. You know the drill – these reps must be touch-n-go and on the last set we are going for 1 rep or more!

More work/rest interval work. The first minute will be for biking – these calories should take 40 seconds to 55 seconds to complete. The second minute is reserved for BMU or whatever is the most advanced gymnastics pull+press you can perform. The final minute is a full rest minute before you’re back at it again. That, along with the low-rep gymnastics work, should keep you sprinting hard and fast on the bike!

View Public Whiteboard

A: Deadlift (5 @ 70% – 3 @ 80% – Max Reps @ 90%)

Rest 75 sec between sets / Must be touch-n-go

B: Metcon (AMRAP – Rounds)

Every 3 minutes for 18 minutes (6x)

Min 1: 12/9 cal Bike

Min 2: 3 Bar Muscle-Ups

Min 3: Rest
Score is # of minutes where WORK was successfully completed within the minute – Rest minutes do not count (Total Possible is 12 Rounds)

Scales for BMU include but are not limited to:

– 3 Jumping BMU

– 3 C2B + 3 Dips

– 3 Pull-Ups + 3 Dips

– 3 Jumping C2B/PU + 3 Push-Ups

Mobility

Internal Rotation Smash

Child’s Pose

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