saturday – Basin CrossFit
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saturday

18
Jun

saturday

Basin CrossFit – CrossFit

Warm-up

(5min) Tabata to get warm

4 Rounds Bottom to Bottom Air Squats (rest at the bottom of the squat)

4 Rounds Hang on Pullup Bar or at the top of a Ring Row

Wod prep

10min) Review Power Snatch + Overhead Squat with a PVC

* Do a brief repeat with the empty Barbell

(10min) Prep for Power Snatch/OH Squat

2 Power Snatch + 4 OH Squats

3 Sets

The last set should be just under what they want to start their first set with.

Then:

5 OH Squats

4 OH Squats

3 OH Squats

* Increase the load each round until the weight feels pretty heavy for 3 reps.

wod

Metcon (Weight)

RX+ and RX

Part 1: 15 minutes

1 Power Snatch

Max Overhead Squats

3 Rounds

(For Load, Not Time)

Part 2: 15 minutes

Overhead Squat

1-1-1-15

(15 – Aim for bodyweight)

Metcon (Weight)

Fitness:

Part 1: 15 minutes

3 Power Snatch

3 Overhead Squats

3 Rounds

(For Load, Not Time)

Part 2: 15 minutes

Overhead Squat

3-3-3-10

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