monday – Basin CrossFit
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monday

3
Aug

monday

Basin CrossFit – CrossFit

pvc progressions (No Measure)

12 minutes

1. 10 sec static position hold

a. bottom

b. above the knee

c. overhead

d. overhead squat

2. 8reps each

a. hips and shrug

b. high pulls

c. muscle snatch

d. snatch balance

1/4 squat x 4

1/2 squat x 4

full squat 4

e. full snatch

3. specific warmup with weight

Clean and Jerk (1rm)

7 minutes to establish, 2:00 to change weights and rest for next wod

Metcon (AMRAP – Reps)

7 minutes – use 65% of above weight

1 c&j

2 c2b

2 c&j

4 c2b

3c&j

6 c2b

4 c&j

8 c2b

etc……..

(c&j reps increase by 1, c2b increase by 2 reps)

Metcon

Metcon (AMRAP – Reps)

6 rds

5 burpees

10 kbs 70/53

15 hand release pushups

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