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

Monday

8
Dec

Monday

Warmup: 15 minute running clock

5:00 minutes roll out quads & calves

10 toe touch
10 kicks
20 squats
10 side to side
20 Russian lunge

400 meter jog

Amrap of remainder of time
5 kb high pull
10 kb squats
15 kb swings
15 sec deep lat stretch l/r

Strength: 25 minutes
Back squats 5 x 3 @ 80%

3-4 rds
Good mornings x 6
WTD ghd sit-ups x 13

EffIciency work: 10 minutes
2 x 35 unbroken box jumps

Wod: 10 minutes
For time
Thrusters x 50 95/65
Kbs x 50 53/35
T2b x 50

Extra work:
Snatch 12 doubles @ 75%
Snatch pull 3 x 5 @ 75%
Front squat heavy triple
Then 2 x 2, 1-1/4 front squat (take off 20% of above)

Leave a Reply