Tuesday – Basin CrossFit
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Tuesday

13
Sep

Tuesday

Basin CrossFit – CrossFit

Warm-up

Jog 400m as a group

bcf running drills

Run 200m as a group – bit faster than the 400m

Agility Ladder Drills:

5 exercises x 2 coaches pick

Run 100m as a group – bit faster than the 200m

Agility Ladder Drills:

5 exercises x 2 coaches pick

face left foot switch

face right foot switch

broad jump

KB Drills—40/20

KB Sit-Ups

KB Bridge Ups

KB Windmill

KB Trunk Twist

KB Up And Overs

KB Pass Throughs

Wod prep

snatch warmup w/ pvc

then:

Row 10cals — take no longer than 90sec

5 Squat Snatch — use a little more weight than the empty Barbell

Row 10cals — take no longer than 70sec

5 Squat Snatch — add more weight

Row 10cals — take no longer than 60sec

5 Squat Snatch — use working weight

wod

Metcon (AMRAP – Reps)

rx+

2min Row for Cals

2min Squat Snatch (155/105lbs)

2min Shuttle Runs

3 Rounds

Metcon (AMRAP – Reps)

rx

2min Row for Cals

2min Squat Snatch (135/85lbs)

2min Shuttle Runs

3 Rounds

Metcon (AMRAP – Reps)

fitness

2min Row for Cals

2min Squat Snatch

2min Shuttle Runs

3 Rounds

competitors

Metcon (Calories)

4 rounds for time:

1 mile Aerdodyne bike

– Rest 90 seconds

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