Friday – Basin CrossFit
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Friday

17
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)

conditioning

Metcon (Time)

Partner Wod – alternate partners each rep

1)5:00 amrap

alpha makers 135/95

rest 2:00

2)5:00 amrap

plate burpees 25/45

rest 2:00

3)5:00 amrap

row for distance
1). squat clean, thruster, back squat, overhead squat

2). chest touches plate at the bottom, pick plate overhead and lock out. jumping not required

3). switch partners as often as needed for furthes combined distance in 5 minutes

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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