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

Saturday

5
Nov

Saturday

Basin CrossFit – CrossFit

Warm-up

(10min) Get to Know You Game to Warmup!

(10min) Snatch Skill Work + Shoulder Prep

With a PVC:

1. Perform 10 reps of each movement in the PVC Complex

2. Perform the Burgener Warmup + Snatch Balance Series (Pressing SB, Heaving SB + Snatch Balance)

3. Perform 2 x Complex: 3 High Hang Power Snatch + 3 Mid Thigh Power Snatch + 3 Snatch Balance

With a Barbell perform:

2 High Hang Power Snatch + 2 Mid Thigh Power Snatch + 2 Snatch Balance

Rest as needed in between

3 Rounds

Wod prep

(10min) Prep for Workout. Do this as a group.

40 Double Unders done with 1 Double Unders + 3 Singles in between

3 Hang Power Snatch — Use 5-10lbs below Workout weight for these

30 Double Unders done with 2 Double Unders + 3 Singles in between

12 Russian KB Swings — Use one weight below Workout weight

20 Double Unders — QUICK SCALE: Attempts

3 Hang Power Snatch — Use Workout Weight for these

10 Double Unders — Use Workout Scale for this round

12 Full KB Swings — Use Workout Weight for these

wod

Metcon (Time)

rx+

9 Hang Power Snatch (135/95lbs)

30 Double Under

12 KB Swing (32/24kg)

Rest 1min

5 Rounds

Metcon (Time)

rx

9 Hang Power Snatch (115/75lbs)

30 Double Under

12 KB Swing (24/16kg)

Rest 1min

5 Rounds

Metcon (Time)

fitness

9 Hang Power Snatch

30 Fast Feet Jumps

12 KB Swing

Rest 1min

4 Rounds

competitors

Metcon (Time)

8 Rounds for time:

15 calorie Assault bike

15 Wallball

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