Friday – Basin CrossFit
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Friday

6
Jun

Friday

Friday:

Warmup :
3 rds
6 c2b strict
6 strict dips
12 web shots
10 strict t2b

Strength

Ladder 1-10
Front squats
HSPU (try to do more unbroken and strict than last week)

Conditioning:
3 x 5:00 rounds
Rd 1
Wall balls x 20
7 left kb snatch
7 right kb snatch
7 kb high pull squats

Rd 2
Wall balls x 20
7 x snatches 115/75
7 x balls slams

Rd3
Wall balls x 20
7 x Ovhd sq 115/75
7 x split jump

Extra work:
EMom 0-4
Power snatch + hang sq snatch (high hip) + over head sq
5-9
High hip hang snatch + overhead squat
10-14
Full snatch (heavy as possible, no more then 2 misses)
15-20
Snatch deadlift x 3

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