Thursday – Basin CrossFit
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Thursday

8
Jun

Thursday

Basin CrossFit – CrossFit

Warm-up

(10min) PVC and Barbell complex to Warm Up

With an empty PVC, perform 6-8 reps of each:

Good mornings

Behind the neck press

Snatch grip deadlifts

Hang muscle snatch

Power snatch

2-3 rounds

Then, with an empty barbell perform 5 reps of each:

Snatch grip deadlift

Muscle snatch

Hang power snatch

Power snatch

2-3 rounds

(10min) Running prep and midline work

Everyone run 200m as a group

Then perform:

30sec Superman hold + 30sec hollow rock + straight into get up and sprint 20m

2 Rounds

30sec Dead bugs + straight into get up and sprint 20m

2 Rounds

20sec Side plank (right) + 20sec side plank (left) + 20sec plank + straight into getup and sprint 20m

2 Rounds

Wod prep

(10min) Prep for Workout

With one load down from your working weight (this might be the barbell), perform:

30sec Power Snatch (without stopping)

30sec Rest

30sec Shuttle Runs

2min Rest — Use this to add some load to the barbell.

2 Rounds

* Use your working weight on the second round

wod

Score total reps. Add all the power snatches + shuttle runs together = one score.

Metcon (AMRAP – Reps)

Rx+

5min: Power Snatch (135/85lbs)

4min: Shuttle Runs (20m)

3min: Power Snatch

2min: Shuttle Runs

1min: Power Snatch

Metcon (AMRAP – Reps)

Rx

5min: Power Snatch (115/75lbs)

4min: Shuttle Runs (20m)

3min: Power Snatch

2min: Shuttle Runs

1min: Power Snatch

Metcon (AMRAP – Reps)

Fitness

5min: Power Snatch

4min: Shuttle Runs (20m)

3min: Power Snatch

2min: Shuttle Runs

1min: Power Snatch

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