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

Tuesday

26
Apr

Tuesday

Basin CrossFit – CrossFit

Warm-up

conditioning

Metcon (AMRAP – Rounds and Reps)

4 x 4-minute rounds of:

15 wall ball shots, 20/14

30 medicine ball cleans, 20/14

Row for max calories

Rest 4 minutes between rounds.

oly class (advanced)

Snatch (3 x 1 @ 78%)

Clean and Jerk (3 x 1 @ 75%)

Snatch Pull (3 x 3 @ 90% off 3″ riser)

Front Squat (6 x 5 @ 60%)

Oly (beginner)

all exercises @ 75% 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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