Friday – Basin CrossFit
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Friday

30
May

Friday

Warmup:
3 rds
3-5 mups
10 judo push-ups
10 jerk grip Ovhd squat (PVC)
60 second plank

1-10 ascending ladder (not for time)
135 front squats
HSPU strict -start at biggest deficit (45lb plates) your able and adjust through the workout

Conditioning
3 x 5:00 amraps
Rd 1
15 burpees
10 snatches 115/75
10 pull-ups

Rd2
15 burpees
10 c&j 115/75
10 push-ups -.hand releAse

Rd3
15 burpees
10 front squat
10 sit-ups

Extra work:
20 min e-mom
minutes 0-4
Power clean, hang squat clean, push jerk
minutes 5-9
Hang squat clean, push jerk
Minutes 10-14
Full clean & split jerk (pr if you feel it but don’t hit 5 misses, good reps!)
Minutes 15-20
Clean deadlift x 3 (slap on the heavy weight)

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