friday – Basin CrossFit
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friday

24
Jun

friday

Basin CrossFit – CrossFit

Warm-up

200 Single Unders

Every 30sec perform 3 Overhead Squats with a PVC

50 PVC Overhead Squats – done controlled and well, not fast and sloppy

Every 45sec perform 10 Double Unders or 10 Plate Fast Feet.

Wod prep

25 minutes – warmup w/ pvc as a group then build up to a heavy single on snatch. Looking for good mechanics not PR’s.

Snatch (heavy single)

wod

Metcon (AMRAP – Reps)

rx+

From 0-3min perform:

100 Double Unders

From 3-6min perform:

50 Double Unders

10 Squat Snatch (135/95lbs)

From 6-9min perform:

25 Double Unders

5 Squat Snatch (135/95lbs)

2 Rounds

From 9-12min perform:

AMRAP Power Snatch (95/65lbs)

Metcon (Time)

rx

From 0-3min perform:

80 Double Unders

From 3-6min perform:

40 Double Unders

10 Squat Snatch (115/75lbs)

From 6-9min perform:

20 Double Unders

5 Squat Snatch (115/75lbs)

2 Rounds

From 9-12min perform:

AMRAP Power Snatch (75/45lbs)

Metcon (AMRAP – Reps)

fitness

From 0-3min perform:

80 Fast Feet Jumps

From 3-6min perform:

40 Fast Feet Jumps

10 Power Snatch

From 6-9min perform:

20 Fast Feet Jumps

5 Power Snatch

2 Rounds

From 9-12min perform:

AMRAP Power Snatch

competitors

3 position snatch (5 x 1)

To be done 30 minutes before class

5 attempts to build in weight in a 3 position snatch. One set consists of high hang snatch, BTK (below the knee) snatch, full snatch.

Metcon (No Measure)

For quality:

20 strict muscle ups

40 chest to bar pull ups
do rx+ programming

rest 1o minutes, then this

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