Tuesday – Basin CrossFit
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Tuesday

1
Sep

Tuesday

Basin CrossFit – CrossFit

(No Measure)

2 rounds

20 jumping jacks

5 burpees

2 rounds

10 arm circles

10 planche push-ups

2 rounds

3 inch worms

3 tea cups l/r

2 rounds

10 shoulder rotations

5 pause dips (3 sec. In the bottom)

Then PVC progressions

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Metcon (Weight)

20 minute alternating EMom

3 rds

A) tall snatch x 3, h. Power snatch x 3, Ovhd sq x 3

B) 3 h2r, 1 mup, 5 dips

3 rds

A) p snatch x 3, hang full snatch x 2, Ovhd sq x 1

B) 2 h2r, 3 mups, 3 dips

3 rds

A) p. snatch x 1, hang full snatch x 1

B) working set mups

19-20

1rm attempts x 2

Metcon (Time)

3 rounds for time

G2o x 205/175 rx (or 85% of max c&j)

Row 500 or bike 1/2 mile

Strict pullup x 7

Extra Work

Metcon (No Measure)

3-5 round

20 ghd sit-ups

20 ghd hip extensions

50′ HSPU walk

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