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

Tuesday

19
Apr

Tuesday

Basin CrossFit – CrossFit

Warm-up

mobiltiy

+

3 x 3-5 dragonflys

+

3 sets of sub max l-sits

Weightlifting

Front Squat (6 x 5 @ 60%)

conditioning

Metcon (AMRAP – Rounds and Reps)

12 minute amrap:

5 kbs 70/53

3 bar mups

10 kbs 70/53

2 bar mups

15 kbs 70/53

1 bar mup

oly class (advanced)

Snatch (3 x 1 @ 77%)

Clean and Jerk (3 x 1 @ 72%)

Snatch Pull (3 x 3 @ 97%)

Snatch Grip Deadlift (3 x 3 @ 75%)

Oly (beginner)

all exercises @ 70% of max snatch

Overhead Squat (3 x 3 )

Snatch Balance (3 x 3)

Heaving Snatch Balance (3 x 3)

Hang Snatch (3 x 3)

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