Friday – Basin CrossFit
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Friday

24
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 – for time

36 snatches/burpees 65/45

27 snatches/burpees 115/75

18 snatches/burpees 135/95

9 snatches/burpees 185/135
1 partner performs snatches while other does burpees. One burpee must be done per snatch. Reps can be done simultaneously but next snatch cannot be started until burpee is finished.

Strength Cycle

advanced class

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

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

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

weighted single leg squats (3 x 10)

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

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