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

Monday

20
Jun

Monday

Basin CrossFit – CrossFit

Warm-up

bcf running drills

workout prep

(10min) Prep for Clean and Jerk

1 x 5 reps

3 x 3 reps

3 x 1 rep

* Add load each round

* Focus on consistency through the mechanics of the movements

* Rest as needed or time allowed between each set

* Make the last set of 1 rep be pretty close to where they want to start their attempts.

Clean and Jerk (1rm)

1-Mile Run (Time)

Max Effort 1-Mile Run

competitors

Metcon (No Measure)

Rest 10 minutes post 1-mile run

3 rounds for quality not time

15 strict toes to bar

15 strict ring dip

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