friday – Basin CrossFit
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friday

19
Feb

friday

Basin CrossFit – CrossFit

(No Measure)

BCF mobility

+

group pvc progressions

Weightlifting

15 mins to establish 1rm snatch

then:

all other sets are performed every 1:30

28 minute clock

Snatch (1rm)

power snatch + hang squat snatch (5 x 1 every 1:30 )

power snatch + hang squat snatch

conditioning

15 minutes for the whole workout. First “amanda” then mup amrap for remainder of time

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
squat snatches

Muscle-ups (amrap)

Extra Work

Metcon (Time)

300 double unders or 15 minutes of practice

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