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

Friday

20
Feb

Friday

Basin CrossFit – CrossFit

(No Measure)

15 minute clock – have bar & weights set up

0-5:00

3rds

toe touch x 10

kick x 10

squat x 10

pushup x 10

5:00-10:00

3 rds w/ barbell

power snatch x 7

btn press x 7

overhead squat x 7

10:00-15:00 emom

power snatch x 3 (50-60%)

+

pushup x 7

Weightlifting

14 minute alt. emom

3 position snatch (7 x 1)

Pull-ups (7 x 5)

rd 2 & 4 = strict

rd 6 & 8 = kipping

rd 10 & 12 = butterfly

rd 14 = mups

conditioning

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
FULL snatch

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