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

monday

21
Dec

monday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

mobility

200 meter jog

5rds

3-5 dragonflys down and up

15

russian kb swings (build up to heavy reps)

Weightlifting

Sumo Deadlift (1rm)

conditioning

Metcon (Time)

15 minute clock:

100 hspu for time

remainder of clock hs walk practice

Extra Work

15 minutes to hit 3rm

then all other reps every 1:30

Snatch (15 minutes to establish 3rm (cluster) full clean)

3 position snatch (5 x 1)

Hang Power Snatch (3 x 3 )

Overhead Squat (2 x 3)

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