friday – Basin CrossFit
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friday

11
Dec

friday

Basin CrossFit – CrossFit

(No Measure)

BCF mobility

+

100 hollow body rocks

+

group pvc progressions

Weightlifting

15 mins to finsh speed pulls

then:

all other sets are performed every 1:30

28 minute clock

speed pulls (10 x 5 @ 30%)

Clean (3 x 5 every 1:30 (full))

3 hang clean + 1 jerk (3 x 5 unbroken (power))

Push Jerk (2 x 5)

conditioning

Metcon (Time)

5 rounds for time: partner workout

10 x full clean and jerks 185/135

21 x synchronized kbs 53/35

12 x pullups

clean and jerks will be one partner working at a time, 10 total between the team divided anyway. KBS are 21 per partner synchronized. Pullups are 12 per they do not have to be synchronized.

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