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

Thursday

5
May

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

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

oly class (advanced)

Clean and Jerk (3 x 1 @ 80%)

Snatch (3 x 1 @ 75%)

Clean Pull (3 x 3 @ 97% 3″ riser)

Clean deadlift (3 x 3 @ 105%)

GHD Situps (3 x 20)

sleds

Oly (beginner)

Power Clean (5 x 3@ 80%)

Push Jerk (1rm off rack)

Front Squat (5rm, 2 x 5 95%, 2 x 5 90%)

Leave a Reply