Thursday – Basin CrossFit
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Thursday

12
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/ 5-10 strict hspu

conditioning

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

oly class (advanced)

Clean and Jerk (4 x 2 @ 65% touch and go)

Snatch (4 x 2 @ 65% touch and go)

GHD Situps (3 x 20)

sleds

Oly (beginner)

Power Clean (5 x 3@ 85%)

Push Jerk (1rm off rack)

Front Squat (3rm, 3 x 3 95%, 2 x 3 90%)

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