friday – Basin CrossFit
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friday

11
Sep

friday

Basin CrossFit – CrossFit

(No Measure)

2 rounds

20 jumping jacks

5 burpees

2 rounds

10 arm circles

10 planche push-ups

2 rounds

3 inch worms

3 tea cups l/r

2 rounds

10 shoulder rotations

5 pause dips (3 sec. In the bottom)

Then PVC progressions

Metcon (Weight)

20 minute alternating EMom

3 rds

A) tall snatch x 3, h. Power snatch x 3, Ovhd sq x 3

B) strict pullups x 5-7

3 rds

A) p snatch x 3, hang full snatch x 2, Ovhd sq x 1

B) kipping c2b x 5-7

3 rds

A) p. snatch x 1, hang full snatch x 1

B) working set bar mups

19-20

1rm attempts x 2

Extra Work

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (No Measure)

3-5 round

20 ghd sit-ups

20 ghd hip extensions

50′ HSPU walk

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