friday – Basin CrossFit
Call Us: 432-599-1415

friday

29
Jul

friday

Basin CrossFit – CrossFit

Warm-up

Perform an unbroken Wall Ball Ladder up to 12-15 reps.

* 5 burpees every break

1. Plate Complex: With light Plates each arm. Circles – forwards backwards, small circles, big circles, V shapes, Scarecrows, Wall Slides.

2. Hold Pole Stretch for 1min.

3. 6 x TGU

Wod prep

pvc progressions for snatch

then: review oh lunges w/ pvc

10min) Prep Snatch for Workout

4 Snatch Deadlift + 3 Hang Power Snatch + 2 Hang Squat Snatch

2 Rounds

2 x 3 full snatch

wod

Metcon (Time)

rx+

50 Wall Ball (20/14lbs)

40 Barbell OH Pistols (65/45lbs)

30 Squat Snatch (95/65lbs)

Metcon (Time)

rx

50 Wall Ball (20/14lbs)

40 Weighted Pistols

30 Squat Snatch (95/65lbs)

Metcon (Time)

fitness

40 Wall Ball

30 Walking Lunges

20 Power Snatch

competitors

Metcon (Time)

“Hildy”

For time:

100 calorie Row

75 Thrusters (45/35)

50 Pull ups

75 Wallball (20/14)

100 calorie Row

– Wear a 20# vest –

Leave a Reply