Tuesday – Basin CrossFit
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Tuesday

25
Aug

Tuesday

Basin CrossFit – CrossFit

BCF mobility (No Measure)

200 meter run

lunge and twist x 20

toe touch x 20

kicks x 20

squats x 20

tea cups x 3 l/r

pushup x 10

judo pushup x 10

inchworm x 5

200 meter run

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

Weightlifting

Metcon (Weight)

20 minute alternating EMom

0:00-5:00

A)Tall clean x 3, thruster x 3, h. Power clean x 3

B) 3 strict t2b, 3 kip t2b, 3 k2e

6:00-11:00

A) power clean x 3, hang clean x 2, thruster x 1

B) working set x t2b

12:00-17:00

A) power clean x1, clean & jerk x 1

B) working set x bar mups

Rest 1:00

19:00-20:00

1rm c&j

conditioning

Metcon (Time)

21-15-9

Butterfly pull-ups

Kbs 70/53

Split jumps

Rest 3:00

300 double unders

Finisher

5:00 clock

0-2:00 handstand (freestanding or wall)

2:00-3:00 high plank

3:00-4:00 l plank

4:00-5:00 r plank

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