Thursday – Basin CrossFit
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Thursday

26
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 (60% 2 x 3)

conditioning

Metcon (AMRAP – Rounds)

1 minute of deadlifts 135/95

1 minute of burpees

1 minute of toes-to-bars

2 minutes of deadlifts 135/95

2 minutes of burpees

2 minute of toes-to-bars

1 minute of deadlifts 135/95

1 minute of burpees

1 minute of toes-to-bars

oly class (advanced)

Snatch (6 x 1 @ 80%of last weeks best 1rm)

Clean and Jerk (6 x 1 @ 80%of last weeks best 1rm)

GHD Situps (3 x 20)

sleds

Oly (beginner)

Clean and Jerk (2rm + 3 x 2 @ 95% + 3 x 2 @ 90%)

RDL (2rm + 3 x 2 @ 95% + 3 x 2 @ 90%)

Front Squat (2rm + 3 x 2 @ 95% + 3 x 2 @ 90%)

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