Friday – Basin CrossFit
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Friday

3
Apr

Friday

Basin CrossFit – CrossFit

Warm-up

active lat x 1:00 e/s

banded overhead x 1:00

bully stretch x 1:00 e/s

kitchen sink x 1:00

400 meter run

3 rds

15 kip thrus

15 hollow body rocks/ holds

15 superman rocks/ holds

Gymnastics

assisted pullups (3 x 8-12)

chin up static holds (3:00 accumulated)

Barbell Curls (3 x 10)

conditioning

Metcon (Time)

Partner Wod

1). 21-15-9

snatches 95/65

double unders

2).400 meter run x 2

3).50 clean and jerks 135/95
1). partner one completes whole workout before partner 2 begins

2). when partner 2 finishes #1, partner 1 can begin 400 meter run. Do not begin run until partner finishes.

3). when partner 2 finishes 2nd 400, both partners can use any order to accumulate 50 total c&j for the team.

Strength Cycle

advanced class

Back Squat (3-5 x 10 -10% of monday)

Strict press (3-5 x 10 -10% of monday)

Bench Press (3-5 x 10 -10% of monday)

weighted single leg squats (3 x 10)

weighted deficit pushups (3 x 10 + 1 ME burnout)

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