Saturday – Basin CrossFit
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Saturday

2
Sep

Saturday

Basin CrossFit – CrossFit

wod

Metcon (Time)

RX

In a team of 3:

15 Lateral Burpee Box Jumps

20 Single Arm DB OH Squat (40/25lbs)

25 Box Jumps (24/20″)

30 MB Clean (20/14lbs)

Metcon (Time)

RX+

In a team of 3:

15 Lateral Burpee Box Jumps

20 Single Arm DB OH Squat (50/35lbs)

25 Box Jumps (30/24″)

30 MB Clean (20/14lbs)

Metcon (Time)

Fitness

In a team of 3:

10 Lateral Burpee Box Jumps

15 Single Arm DB Squat

20 Step Ups

25 MB Power Clean or Front Squat

Warm-up

Review MB Clean to Warmup (use a light ball)

As a group, review the MB Clean as:

MB Front Squat – MB Clean from the Hang – Full MB Clean

Build Team Camaraderie

With one plate (15/10lbs) and one KB (12/8)kgs.

Person with nothing = Bear Hug Running

Person with Plate = Overhead Walking

Person with KB = Lunging, holding anyhow

Wod prep

Prep for Workout – Station Rotations

Have everything set up prior to starting, to save time.

Perform 5 reps of each movement:

Lateral Burpee Box Jumps — Do Lateral Step Ups for the first round.

Single Arm DB OH Squat — Do a lighter load for first round.

Box Jumps

MB Cleans

2 Rounds

competitors

Metcon (Time)

5 Rounds for time:

100m swim

– rest 2 minutes

– Goal is to finish each round in under 2 minutes or faster. Find a pool (or the ocean!) and have some fun! Compare times to 8/5.

Metcon (Time)

For time:

30 Deadlift (185/125)

30 Ring dip

20 Front squat (185/125)

20 Strict HS push up

10 Power snatch (185/125)

10 Muscle up

– Goal is to finish under 7 minutes. If necessary, scale the weight to what you used on Wednesday for the power snatch work.

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