Friday – Basin CrossFit
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Friday

21
Jul

Friday

Basin CrossFit – CrossFit

Warm-up

Bulletproof Hips – Workout #8

Warmup

Pallof series: x 5 in each position

Mountain climbers: x 20

Hip airplanes: x 5 each hip

Standing straight leg hold: 10 seconds each leg

Workout

Romanian deadlifts: 4 x 6

Wod prep

Review and Prep:

Front squat

Clean

Press – push press – push jerk – split jerk

Then Perform:

2 Hang clean + 2 jerk + 2 clean and jerk

2 Rounds

wod

Clean and Jerk (3)

RX+

Part 1

Find a heavy 3 rep Clean and Jerk

Metcon (AMRAP – Rounds and Reps)

Part 2:

RX+

2 Hang Clean

2 Jerk

2 Clean and Jerk

AMRAP 9min

* Use 90% of their 3rep clean and jerk

Clean and Jerk (3)

RX

Part 1:

Find a heavy 3 rep Clean and Jerk

Metcon (AMRAP – Rounds and Reps)

RX

Part 2:

2 Hang Clean

2 Jerk

2 Clean and Jerk

AMRAP 9min

* Use 85% of their 3rep clean and jerk

Clean and Jerk (3)

Fitness

Part 1:

Find a heavy 3 rep Clean and Jerk

Metcon (AMRAP – Rounds and Reps)

Fitness

Part 2:

2 Hang Clean

2 Jerk

2 Clean and Jerk

AMRAP 9min

competitors

5 rounds for individual times:

15 Box jump hurdles (24”/20”)

30 Wallball (20/14)

15 cal Row

– Rest 1 min –

– Goal is to finish each round in under 3 minutes. On the box jumps, you may not touch the box at all.

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