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

monday

30
Nov

monday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

mobility

200 meter jog

5rds

20 sec negative dragonfly

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

ghd hip extensions

3-5 x 10 w/ 5 second pause

conditioning

Mr. Joshua (Time)

5 Rounds for time of:

400m Run

30 GHD Sit-ups

15 Deadlifts, 250#
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here
sub t2b or regular situps for ghd’s

* 65-75% on deadlift

Extra Work

Clean and Jerk (15 minutes to establish 5rm (drop) )

3 power clean + 1 jerk (3 x 3 + 1 unbroken @ 80% of above)

Hang Clean (2 x 3 unbroken )

Push Press (3 x 5)

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