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

Monday

24
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
+ 8 round alternating tabatta :

Hollow body holds

Superman holds

Snatch (3rm )

15 minutes to establish 3rm snatch

Metcon (Time)

5 rft

5 deadlifts 275/185

7 deficit HSPU

9 otb burpees

24 dubs

Extra Work

Metcon (No Measure)

2 person race: 3-5 races per person

15 x double kb snatch 35/19

Push sled sprint down and back

5 thruster (dbl kb)

5 burpees

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