MONDAY – Basin CrossFit
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MONDAY

12
Dec

MONDAY

Basin CrossFit – CrossFit

Warm-up

(5min) Get Warm in Partners:

Using a thick band around one partner’s waist/hips, have the other partner behind them holding on as resistance. Have them Run 100m

with the band, then 100m without the band at a little faster pace.

Switch for 2 rounds each.

(10min) 3 x DB Burgener Complex (each side)

3 Rounds

* Use the same load performed on the 1st for 1 round. Then if possible, add more for rounds 2 and three.

Wod prep

(10min) Prep for Part 1

Review the movements as a group with PVC and Barbell.

Power Snatch – Overhead Squat – Hang Squat Snatch

Then perform:

2 Hang Squat Snatch + 2 OH Squats

2 Rounds

1 Hang Squat Snatch + 2 OH Squats

2 Rounds

(15min) Perform Part 1

* Make sure to be at a really solid load by third round. Should be able to hold this for the last 3 rounds.

(15min) Prep and Perform Part 2

wod

Metcon (Weight)

Rx+/Rx/Fitness

Part 1:

1 Hang Squat Snatch

2 OH Squat

Every 3min 5 Rounds

Metcon (AMRAP – Reps)

Rx+

Part 2:

Power Snatch @ 70% above

AMRAP 2min

Rest 2min

Power Snatch @ 50% above

AMRAP 2min
Score total reps for both AMRAPS. Add them together to make one score.

Metcon (AMRAP – Reps)

Rx

Part 2:

Power Snatch @ 65% above

AMRAP 2min

Rest 2min

Power Snatch @ 45% above

AMRAP 2min

Metcon (AMRAP – Reps)

Fitness

Part 2:

Power Snatch

AMRAP 2min

Rest 2min

Power Snatch

AMRAP 2min

competitors

Metcon (No Measure)

EMOM

On the minute for 10 minutes:

Odd: 25 Wallball (25/20#)

Even: 50 Double unders
Goal is to complete each set unbroken

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