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

Monday

16
Nov

Monday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

mobility

200 meter jog

5rds

10 sec negative dragonfly

10-15 kip throughs (focus on core flexion/extension)

3 rds

60 sec superman hold

6 barbell skin the cats

1 rd

35-50 x t2b

Weightlifting

Sumo Deadlift (build up to a heavy set of 10)

conditioning

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Extra Work

20 minutes for 5rm

then:

perform following sets every 1:30

Clean and Jerk (5 rm)

Clean and Jerk (3 x 5 @ 70% (unbroken))

3 hang clean + 1 jerk (2 x 3 +1)

Push Press (3 x 5)

GHD Situps (3 x 20-25)

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