Monday – Basin CrossFit
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Monday

27
Mar

Monday

Basin CrossFit – CrossFit

Warm-up

(5-10min) With a light Plate, perform 10 or so reps of each:

Two foot jump on/off

Fast single feet on/off

Lateral two-footed jump on/off

Lateral up across off the plate and back to start

Kickback + jump on/off plate

Fast Feet 360deg around plate — change directions

Plate Squats

Steering Wheel turns

OH Squats with Plate

Wod prep

(10-15min) Prep for Front Squats

With an empty barbell, review the Front Squat.

Then, perform:

First 2min: 7 reps plus 3sec pause at the bottom each rep

Second 2min: 5 reps plus 3sec pause at the bottom each rep

Third 2min: 3 reps plus 3sec pause at the bottom each rep

Fourth and fifth 2min: 3 reps (no pause)

* Add load each round.

* The last set of 3 should be just under your first set starting weight.

wod

Front Squat (3-3-3-3-3)

competitors

Metcon (Time)

For time:

42 GHD sit up

21 Squat clean thruster (115/75)

30 GHD sit up

15 Squat clean thruster (115/75)

18 GHD sit up

9 Squat clean thruster (115/75)
– Goal is to finish under 10 minutes. Consider doing the reps of GHD sit ups to parallel, instead of full range, since we are coming right off of the Open.

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