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

Monday

21
Apr

Monday

Strength cycle : (check board for new gpp workouts this week)
Power jerk 5rm, 2 x -5% , -10%
Back squat 5rm, 2 x -5%, -10%
Push press 5rm, 2 x -5%, -10%
Bench press 5rm, 2 x -5%, -10%
Weighted dips 5rm, 2 x 5 -10%
Weighted ghd sit-ups 5×5

Crossfit:
Back squat 3 x 5
Hspu 3 x 5-7

Conditioning:
6 rft
:30 burpees
1:00 of *bb complex 65/95
1:00 rest

Bb complex = 6 deadlifts
6 hang power snatch
6 btn snatch push press
6 overhead squat
6 full snatch (squat)

Finisher:
50 box jumps for time 20/24

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