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

Thursday

12
May

Thursday

Basin CrossFit – CrossFit

OLY class

5:30-6:30

Hang Power Clean (3rm)

Clean deadlift (3 x 3)

Front Squat (3 x 3)

Split Jerk (3 x 3)

Strength Cycle

advanced class

Power Clean (3rm, -5%, -10%)

Clean deadlift (3rm, -5%, -10%)

Push Jerk (3rm, 1 x 3 -5%, 1 x 3 -10%)

Glute-Ham Raises (3 x 8)

clean shrug (3rm, -5%, -10%)

Reverse Hypers (3 x 8)

barbell rollouts (3 x 10)

Gymnastics

kip & pause (5 working sets)

kipping pullup with a 3 sec pause at the top chin over bar

back extension (ghd) (5 x 10-12)

conditioning

Metcon (Time)

wod # 1

for time

30 wall balls 20/14

20 overhead squats 95/75

10 t2b

rest 1:00

30 thrusters

20 hspu

10 alt. pistols
1:00 break between wod#1 & wod#2

Metcon (AMRAP – Reps)

wod #2

2:00 amrap ascending ladder 1,2,3,etc…

deadlift 225/135

pushup

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