Friday – Basin CrossFit
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Friday

4
Aug

Friday

Basin CrossFit – CrossFit

Warm-up

Gymnastics complex #3

Warmup

10 situp to pancake

10 situp to pike

10 scap pushup + shift

10 situp to pancake – with light plate

20 pike overs

20 straddle overs

Skills

Ring accessory work

1. planche leans

2. false grip pullups

3. ice cream maker – tuck

4. ice cream maker – straight leg

5. low ring skin the cat

6. slow tempo skin the cats

Windshield wipers (2 x 20 reps)

Beginner version: lying windshield wipers

Advanced version: hanging windshield wipers

Wod prep

Prep for Power Snatch.

Then, as a group perform:

dip shrug – high pull – muscle snatch – work 3 positions (high, mid thigh, ground) – full power snatch

Perform part 1

Spend 5+min warming up to a heavy load with:

5 reps

2 x 3 reps

3 x 1 rep

Then Perform part 2

wod

Power Snatch (1-1-1)

RX+

Part 1: power snatch

1-1-1

Power Snatch EMOM (1)

Part 2: 1 power snatch

EMOM 20min

Power Snatch (1-1-1)

RX

Part 1: power snatch

1-1-1

Power Snatch EMOM (1 )

RX

Part 2: Power Snatch EMOM 20 minutes

Power Snatch (3-3-3)

Fitness

Part 1: power snatch

3-3-3

Power Snatch EMOM (1)

Fitness

Part 2: Power Snatch

EMOM 20 minutes

competitors

Metcon (Time)

For time:

70 Burpees

-then-

7 Rounds:

7 Deadlift (165/115)

7 Box jump (24”/20”)

-then-

7 Rounds

7 Power Snatch (75/55)

7 Ring dip

-then-

70 cal Row

– Goal is to finish under 18 minutes. Stay moving with a consistent pace and don’t come out too fast on the burpees!

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