Thursday – Basin CrossFit
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Thursday

14
Apr

Thursday

Basin CrossFit – CrossFit

Warm-up

Metcon (No Measure)

planche progressions level 1

20 minutes

high planks accumulate 3:00

tripod or frogstand 3 x 20-30 seconds (can be done floor or parralettes)

(partner)wheelbarrel hold 3 x 10 seconds

parralette judo pushup 2 x 10

parralette shoot thru pushup 2 x 10

if time remains work on partner assisted parralette handstand holds

Weightlifting

Back Squat (3 x 2 @ 60%)

super set w/ 7-10 pausing c2b pullups

conditioning

Metcon (Time)

800 meter run

50 air squats

50 pushups

50 situps

400 meter run

25 air squats

25 pushups

25 situps

oly class (advanced)

Snatch (4 x 1 @ 76%)

Clean and Jerk (3 x 1 @ 71%)

Clean Pull (3 x 3 95%)

Clean deadlift (3 x 3 @ 103%)

glute ham raises (5 x 5)

GHD Situps (3 x 20)

Oly (beginner)

Hang Clean (3rm)

3 position clean (3 x 2)

Strict press (5 x 1)

Clean deadlift (3 x 5)

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