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

Tuesday

18
Aug

Tuesday

Basin CrossFit – CrossFit

pvc progressions (No Measure)

12 minutes

1. 10 sec static position hold

a. bottom

b. above the knee

c. overhead

d. overhead squat

2. 8reps each

a. hips and shrug

b. high pulls

c. muscle snatch

d. snatch balance

1/4 squat x 4

1/2 squat x 4

full squat 4

e. full snatch

3. specific warmup with weight

Metcon (No Measure)

20 minute emom

alternating minutes 0-5

3 x muscle snatch + 3 x btn jerk + 3 x ovhd sq

5 hips 2 rings + 1 mup + 5 dips

alternating minutes 6-11

3 x power snatch + 2 hang full sn. + 1 ovhd sq

3 hips 2 rings + 2 mups + 1 dip

alternating minutes 12-17

1 x power snatch + 1 hi-hip full snatch

working set of mups

rest 1:00

minute 19 & 20

heavy single snatch

Metcon (AMRAP – Rounds)

7 minute amrap

20 dubs

10 t2b

5 c2b (kipping not butterfly)

Leave a Reply