monday – Basin CrossFit
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monday

29
Dec

monday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

mobility

200 meter jog

5rds

3-5 dragonflys down and up

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

Gymnastics

20 minutes to practice HS walks and pullups. Strict and kipping only, no butterfly.

conditioning

Metcon (Time)

partner workout:

50 x deadlifts each partner 275/205

7 x dbl kb push press 53/35

Only one person deadlifting at a time. Every break you must complete 7 dbl kb push press before you can deadlift again. partners may press and deadlift at the same time

Extra Work

15 minutes to hit 3rm

then all other reps every 1:30

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

3 power clean + 1 jerk (5 x 3 power clean + 1 jerk)

Front Squat (3 x 3 (from the floor, squat clean can count))

jerk (anyhow) (2 x 3)

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