SATURDAY – Basin CrossFit
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SATURDAY

24
Dec

SATURDAY

Basin CrossFit – CrossFit

Wod prep

(10-15min) Review and prep for movements:

* Review ALL Barbell Movements followed by ALL Gymnastics movements as a group.

Use this complex:

Deadlift

Power Clean + Jerk

Front Squat

OH Lunge

Review how to safely get the Barbell into the Overhead position for the Lunges.

* Use the remainder of the time to get Barbell up to Workout weight. Use the same complex as before and perform:

2 x 3reps (of complex)

2 x 1rep (of complex)

* Add load each set, with the last set of 1 at working weight.

Warm-up

(5min) Partner PVC Warmup

(5min) DB Burgener Warmup

3 Rounds

wod

Metcon (Time)

Rx+

1 Power Clean and Jerk (185/135lbs)

2 Bar Muscle Ups

3 Front Squat

4 Toes to Bar

5 Ring Dips

6 Box Jump (24/20)

7 Pullups

8 Deadlifts

9 KB Swings (24/16kg)

10 Situps

11 Burpees

12 Overhead Lunges

Metcon (Time)

Rx

1 Power Clean and Jerk (155/115lbs)

2 Bar Muscle Ups

3 Front Squat

4 Toes to Bar

5 Ring Dips

6 Box Jump (24/20)

7 Pullups

8 Deadlifts

9 KB Swings (24/16kg)

10 Situps

11 Burpees

12 OH Lunges

Metcon (Time)

Fitness

1 Power Clean and Jerk

2 False Grip Ring Row

3 Front Squat

4 Lying Leg to Pole

5 Pushups

6 Step Ups

7 Jumping Pullups

8 Deadlifts

9 KB Swings

10 Situps

11 Burpees

12 Walking Lunges

competitors

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