Saturday – Basin CrossFit
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Saturday

4
Feb

Saturday

Basin CrossFit – CrossFit

Warm-up

(10-15min) Take a jog as a group to get some blood flowing.

Then, Play Hooverball to Warmup

(5min) Partner Mobility

Partner PVC Stretches – 10 reps of complex each

Wod prep

(5-8min) Review Hang Power Snatch and SDHP as a group with a PVC

First, perform a few rounds of the PVC Complex to get some additional mobility in, then:

Hang Power Snatch: Dip Drive – High Pull – High Hang Power Snatch – Mid Thigh Hang Power Snatch

Sumo Deadlift High Pull

Sumo Deadlift – Shrug – High Pull

(10min) Prep for Workout

With an empty Barbell perform;

6 Hang Power Snatch + 6 SDHP

Then, repeat the 6 reps of both for 2 more rounds. Add load each round. The second round should be done at Working weight

wod

competitors

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
– A great test of general body weight conditioning. Simple, classic, and effective. If you struggle here with the engine needed to get well over 20 rounds, it will be a great indicator of what needs to be focused on a bit more leading up to the Open.

Metcon (AMRAP – Rounds and Reps)

Rx+

3, 6, 9, 12…

Hang Power Snatch (115/75lbs)

Sumo Deadlift High Pull

As far as possible in 12min

Metcon (AMRAP – Rounds and Reps)

Rx

3, 6, 9, 12…

Hang Power Snatch (95/65lbs)

Sumo Deadlift High Pull

As far as possible in 12min

Metcon (AMRAP – Rounds and Reps)

Fitness

3, 6, 9, 12…

Hang Power Snatch

Sumo Deadlift High Pull

As far as possible in 12min

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