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

Saturday

3
Sep

Saturday

Basin CrossFit – CrossFit

Warm-up

10min) With an empty Barbell:

1 Rounds Cindy — Scale as needed to Ring Rows and Pushups on knees

10 Hang Power Clean + 10 Press

2 Rounds Cindy

10 Mid Thigh Power Clean + 10 Push Press

3 Rounds Cindy

10 Power Clean + Push jerk

Wod prep

(10min) Muscle Up Review and Prep

8 Jumping Chest to Bar Pullups

8 Big Kipping Swings + Pulling down on the Bar — Use low bars for newer people going through the motions still.

8 Muscle Up attempts OR 8 Jumping Muscle Ups — Use low bars here and go through the proper mechanics of the Muscle Up.

(10min) Workout Prep – In Partners

5 Clean and Jerks

50m Buddy Carry – Switch half way

5 Clean and Jerks with workout weight

50m Buddy Carry – Switch half way

wod

Metcon (Time)

rx+

Horton

9 Rounds for Time with a Partner of:

9 Bar Muscle-ups

11 Clean and Jerks (155/105lbs)

50-yard Buddy Carry

Share the work with your partner however you choose, with only one person working at a time.

Metcon (Time)

rx

9 Rounds for Time with a Partner of:

9 Bar Muscle-ups

11 Clean and Jerks (135/95lbs)

50-yard Buddy Carry

Share the work with your Partner however you choose, with only one person working at a time.

Metcon (Time)

fitness

9 Rounds for Time with a Partner of:

9 Jumping Chest to Bar Pullups

11 Clean and Jerks

50-yard MB Carry

Share the work with your Partner however you choose, with only one person working at a time.

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