friday – Basin CrossFit
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friday

29
Jan

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 (20 x 1 @ 60%)

power clean + front squat + clean +split jerk (5 x 1 every 1:30 )

3 second hold in split

full clean + hang full clean + jerk (3x 2 )

2 cleans + 1 jerk (2 x 2 (drop))

conditioning

Metcon (Time)

5 rounds

5 x cleans (any) 155/105

7 x mups

Extra Work

Metcon (Time)

100 ghd situps

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