Friday – Basin CrossFit
Call Us: 432-599-1415

Friday

29
Aug

Friday

Strength:

3 rounds
Strict t2r x 5
Skin the cat x 4
Mup x 3
L sit x 10 seconds
Dips x 2 (l-sit if you can)

Alternative:

3 rounds
Strict t2b x 5
Strict pull-up x 3
L sit hang x 10 seconds
Push-ups x 10

Wod:
16 min amrap: weight 115/75
2 rounds
Front squat x 10
Front rack lunge x 10
Push press x 10
Rest 1:00
2 rounds
Ohs x 10
Oh lunge x 10
Btn push press (snatch grip) x 10
Rest 1:00

Extra work:
Snatch 5rm (you can drop)
3 x 5 @ 70%(drop)
2 x 3 @ hang position (no drop)
3 x 5 snatch high pull

Leave a Reply