Monday – Basin CrossFit
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Monday

24
Oct

Monday

Basin CrossFit – CrossFit

Warm-up

With an empty Barbell perform:

10 Landmines

10 Mountain Climbers

10 Good Mornings

10 Mountain Climbers

10 Wipers

10 Mountain Climbers

10 Glute Raises (with the Barbell in hips)

10 Mountain Climbers

2 Rounds

Wod prep

Spend a few minutes reviewing the Power Clean with an empty Barbell

Dip Drive – Shrug – Hang Power Clean – Deadlift – Power Clean

Then perform;

1 x 5 reps – re-set every lift and focus on positioning and catching low (above parallel) – Use a little more than the empty Barbell

3 x 3 sets (unbroken) – Increase each set and have the last set be just under what they want to start their first working set at.

(10min) Perform Part 2

(15min) Prep and Perform Part 2

* get weight to the load you are going to use and perform:

5 Ring Dips at modification

5 Power Cleans (or Squat)

5 Ring Dips at modification

* Prep as needed before starting.

wod

Metcon (Weight)

rx+

Part 1:

5 Power Clean

Every 2min

3 Rounds

Part 2:

5 Squat Clean (135/95lbs)

5 Ring Dip

EMOM 9min

Metcon (Weight)

rx

Part 1:

5 Power Clean

Every 2min

3 Rounds

Part 2:

5 Power Clean (135/95lbs)

5 Ring Dip

EMOM 9min

Metcon (Weight)

fitness

Part 1:

5 Power Clean

Every 2min

3 Rounds

Part 2:

5 Power Clean

5 Box Dip

EMOM 9min

competitors

Back Squat (5-5-5-5-5)

– Try to hit a new 5RM. Last set should definitely be heavier than we used on 10/14

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