friday – Basin CrossFit
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friday

23
Jan

friday

Basin CrossFit – CrossFit

Warm-up

foam roll calves & lats – 5 minutes

3 rds

squats x 10

pushups x 10

side to side x 10 (focus on mobilizing the ankles)

t2b x 10

front rack stretch 1:00 e/s

front squat bottom hold x 1:00 (bar)

warm up to 70% clean and jerk

Weightlifting

front squat + jerks (1 x 5 + 3 @ 70%)

front squat + jerks (1 x 5 + 3 @ 80%)

front squat + jerks (1 x 5 + 2 @ 85%)

front squat + jerks (2 x 3 + 1 @ 90%)

front squat + jerks (1 x 5 + 2 @ 80%)

conditioning

Metcon (AMRAP – Reps)

10:00 clock

200 double unders

100 wall balls 20/14

ME muscleups

rest 1:00 after 10:00, then,,

2:00 ME deadlifts 275/185

Extra Work

hollow body rock x 45 sec

trx shoulder bridge x 8

5rds

high plank x 45sec

reverse hyper on ghd x 8

5 rds

feet elevated ring row x 10

arm circles backwards

5rds

feet elevated ring pushups x 10

lean lat stretch x 20 sec l/r

Metcon (Weight)

14 minute alternating emom

evens: 5 hang power snatch, ub preferred but drops are acceptable. begin @ 50% and add each round

odds: 15 box jump overs 24/20

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