20
Mar
Monday
Basin CrossFit – CrossFit
Warm-up (No Measure)
mobiltiy (5:00)
+
group pvc progressions on thruster (5:00)
*performance points on front squat and pressing positions
+
3 rounds empty or light bar (5:00)
3 front squat
3 push press
3 thrusters
3 kip throughs
3 t2b
3 pullups (anykind)
Weightlifting
Metcon (Weight)
18 minute alternating emom
0-5
1) thrusters x 5
2) strict pullups x 5
3) strict dips x 5
6-11
1) thruster x 3
2) kipping pullup x 10
3) kipping dips x 10
12-17
1) thruster x 1
2) mups x 5
conditioning
Metcon (Time)
20-lb. medicine ball cleans, 25/20 42 reps
21 deficit pushups
20-lb. medicine ball cleans, 30 reps
15 deficit pushups
20-lb. medicine ball cleans, 18 reps
9 deficit
deficit: use 45 + 25 lb plate for RX men & women