Friday – Basin CrossFit
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Friday

1
Sep

Friday

Announcements

Happy B-Day Aly!!!

Basin CrossFit – CrossFit

wod

Metcon (Time)

RX

30 Power Clean (155/115lbs)

20 Jerk

15 Power Clean and Jerk

Metcon (Time)

RX+

30 Power Clean (185/125lbs)

20 Jerk

15 Power Clean and Jerk

Metcon (Time)

Fitness

20 Power Clean

20 Jerk

10 Power Clean and Jerk

Warm-up

Dynamic Mobility Warmup

1. Running backwards

2. Sideways stepping — both ways

3. High knees

4. Low side shuffling — both ways

5. Arm Swings while running forwards

1. 10 Downward Dog Leg Raises (come back to Downward Dog position each time) — 5 each side

2. 1 Inchworm + 5 Pushups. 1 Inchworm + 4 Pushups… Down to 1 Pushup.

3. 5 Down dog into Cobra Stretch

4. 10 Hip/Leg Raises in Supine Plank

5. 10 Alternating Groiners

MORE Stability/Mobility — In Partners

Spend 30sec-1min in each position for each person:

1. Partner assist MB/PVC Stretch

2. Partner chest stretch

Then, while one partner performs 6 alternating TGU with a light KB, the other performs:

10 Lying Shoulder Internal/External Rotations (each side)

Switch

1-2 rounds, time permitting

Wod prep

Review Movements

Dip Shrug – Muscle Clean – Power Clean (land in high squat) – Power Clean (land in low squat) – Press – Push Press – Push Jerk – Split Jerk

Then perform a few reps of Power Clean and Jerk

Prep for Workout

5 Power Clean + 4 Jerk + 3 Power Clean and Jerk

5 Sets

competitors

Back Squat (5 x 5)

Back Squat

5-5-5-5-5

– Use the heaviest weight you can for each set. Compare to 8/5.

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