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

Tuesday

9
Jun

Tuesday

Basin CrossFit – CrossFit

Strength Cycle

Snatch (1 rm)

Hang Clean (3rm)

full squat

Clean Pull (3rm)

back extension (ghd) (3 x 10-15)

Weighted Pull-ups (3 x 10-15)

OLY class

Power Snatch (5 x 1)

Snatch (5 x 1)

Hang Snatch (3 x 2)

Overhead Squat (3 x 2)

conditioning

5-10 minute break between the wods

Metcon (No Measure)

16 minute EMOM

minute 1: 40 double unders

minute 2: 30 kbs

minute 3: 20 box jumps

minute 4: 10 c2b pullups

repeat for 4 rds (16 mins)

Metcon (Time)

800 meter run

2 rds

12 dips

12 snatches 115/75

800 meter run

2 rds

12 dips

12 snatches 115/75

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