Friday – Basin CrossFit
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Friday

7
Nov

Friday

Gymnasty:
Slow pace amrap for 12 minutes
Standing barbell tricep extension x 8-12 reps
Standing barbell curls x 8-12 reps
Negative ghd sit-ups x 8-12 reps

Strength: we’re maxing out next week. Do the buildup singles to pump blood into all the muscles in the legs and feel the weight out but keep the lifts quick and snappy. If the rx percentage feels slow and heavy or your having to grind it out then go lighter. Then the walkout is 105% of your projected max next week. Walk out keeping your core and posture tight, hold for 10 seconds and rerack.

Back squat:
Empty bar x 20
40% x 20
60% x 1
70% x 1
80% x 2 x 1
105% x 3 x 10 second walkout

Conditioning:
4 rds for time
400 meter run
Dips x 20

Xtra work:
Dedicate 20-30 minutes to foam rolling and stretching

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