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

Monday

31
Mar

Monday

For the next 12 weeks we will be running two programs, do not attempt to do both programs. The strength program is for experienced athletes to gain more size and strength focusing on heavy Olympic lifting. The crossfit program will still have a strength/skill session and a WOD.

Strength program:
Back squat – 10rm, 2 x 10 90%
Push press – 10rm, 2 x 10 90%
Bench press – 10rm, 2 x 10 90%
Single leg squat/lunge 10rm, 2 x 10 90%
Press and/or WTD dips
WTD abs 5 x 20

Crossfit:

Strength/skill

Back squat 3 x 10
Dips/ring push-ups 3 x 10

Conditioning :
4 rds for time
10 x overhead squat 115/75
15 x k2e
20 x split jumps

Then

Rest 5:00
800 meter run/row/bike (cool down pace, not or time)

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