Friday – Basin CrossFit
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Friday

27
Jan

Friday

Basin CrossFit – CrossFit

Warm-up

(5-10min) Junkyard Dog Warmup (Coach Burgener)

Partner 2 sits on ground with legs extended and arms raised parallel to the ground.

Partner 1 starts the warmup by standing behind partner 2’s right arm and then hops over partner 1’s right arm, legs and then left arm.

Partner 1 is always facing the way they are jumping. Those three jumps count as one rep.

Partner 1 goes the opposite way for rep 2 and continues back and for her jumping over partner 1 for a total of 10 reps.

Switch

Then, partner 1 goes into the plank position. Partner 2 jumps over partner 1 and then crawls under a total of 5 times.

Switch

(10min) Bulletproof Shoulders Session #14

1 Arm Overhead Carry : 3 x 100m each arm @100% of their 100m max

Rest 90sec between arms

Wod prep

(5min) Snatch Warmup Complex

2 Rounds with PVC as a group.

2 Rounds with an empty Barbell

(5min) Prep for Workout

2 x 3 Squat Snatch — reset every rep.

2 x 2 Squat Snatch — any way they want.

Use the first two sets to start adding load and getting comfortable under load, then use the second two sets (of 2) to start determining where you want to start your first set.

wod

Squat Snatch (2-4-2-4-2-4)

Rx+/Rx

Doesn’t HAVE to be touch-and-go, but don’t pause longer than 3-5 sec between each lift within a set

Power Snatch (4-4-4-4-4)

Fitness

competitors

“BSU” (Time)

3 rounds for time:

7 Thruster (165/115)

15 Muscle ups

7 Power snatch (65/115)
– Under 15 minutes is a time to shoot for if muscle ups are not a strength. Manage your time well and realize that’s 5 minutes per round. Break those muscle ups in smart sets, well before fatigue sets in. If muscle ups really fatigue, have a 25 minute cut off.

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