Tuesday – Basin CrossFit
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Tuesday

12
Jul

Tuesday

Basin CrossFit – CrossFit

Warm-up

(10min) Bike or row Warmup

Perform 1min steady pace to loosen up, then:

1min – 45sec – 30sec – 15sec

* They should be all out efforts!

* Do it in partners or threes, and their recovery is the waiting time.

(5+min) Shoulder Warmup #2

1. Band Complex: internal Rotation/External Rotation + Stretches Lats/Pecs

2. Hold Back Bridge for 1min

3. 2 x Max Hold with Heavy Set of DB’s with 30sec rest between sets.

Wod prep

(5min) group Warm Up with a PVC

(10-15min) Prep for Workout

2 x 3 Hang Power Snatch + 3 OH Squat

* Use empty barbell for these two sets.

3 x 4 Hang Power Snatch + 4 OH Squat

* Increase the load each time with the last set being their working weight.

Prep as needed for the workout.

wod

Metcon (Calories)

rx+

5min Bike or row

Then:

5 Hang Power Snatch (155/115lbs)

5 OH Squat

5 Rounds

Then:

3 min Bike or row

Metcon (Calories)

rx

5min Bike or row

Then:

5 Hang Power Snatch

5 OH Squat

3 Rounds

Then:

3 min Bike or row

Metcon (Calories)

fitness

5min Bike or row

Then:

5 Hang Power Snatch (135/95lbs)

5 OH Squat

5 Rounds

Then:

3 min Bike or row

competitors

Metcon (Weight)

1 mile sled drag

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