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

Friday

8
May

Friday

Basin CrossFit – CrossFit

Warm-up

crossoverband activation

5 minute amrap (conversation pace)

10 lunges

10 squats

10 pushups

:30 hollow body rock

:30 hollow body hold

Metcon

Metcon (AMRAP – Reps)

emom for 13 minutes

even : 3-5 tempo pullups (1 sec up, 2 sec pause, 3 sec negative)

odd: 12 kb snatches each arm 53/35

conditioning

Metcon (AMRAP – Reps)

3 x 3:00 rounds w/ 1:00 break (24 minutes)

rd 1

21 powersnatches 135/95

15 burpees

9 t2b

rd 2

21 t2b

15 power cleans 135/95

9 burpees

rd3

21 burpees

15 t2b

9 deadlifts 135/95

Strength Cycle

advanced class

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

Push Press (3-5 x 5 )

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

weighted single leg squats (3 x 10)

Dips (3-5 x 5)

use the parralettes on boxes or just boxes and use strict form, loaded heavy

deficit pushup (2-3 x 20+ burnout)

palloff press (3 x 10 e/s)

Leave a Reply