Thursday – Basin CrossFit
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Thursday

28
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 @ 84%)

super set w/ 7-10 pausing c2b pullups

conditioning

Metcon (Time)

21-18-15-12-9-6-3

double unders

deadlifts 155/75

oly class (advanced)

Clean and Jerk (3 x 1 78%)

Snatch (3 x 1 75%)

Snatch (3 x 1 75%)

Clean Pull

Clean deadlift

glute ham raises (5 x 5)

GHD Situps (3 x 20)

Oly (beginner)

Hang Clean (3 x 3@ 75%)

3 position clean + 2 jerks (3 x 2 @ 75%)

Clean deadlift (3 x 3 @ 95%)

Strict press (3 x 3 @ 55%)

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