Tuesday – Basin CrossFit
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Tuesday

27
Sep

Tuesday

Basin CrossFit – CrossFit

Warm-up

(10min) Hip/Shoulder Prep

10 Up and Over Fence + Lateral Lunge

10 Inchworms + 1 Pushup

10 Long Lunge Sequence

While Holding a Plank, perform 10 Getdown/ups , walk hands round a complete circle one way, then the other way.

10 Single Leg Glute Raises

(10min) Running/Rowing Prep

Row 2min easy

Row 1min at half of their 1km pace

Row 1min at 10sec faster than their 1km pace

Rest 1min

Perform 3 x 200m Runs at 60%, 70% and 80%

Recovery is walking back

Perform 3 x 100m Runs at 80%, 90% and 90%

Recovery is walking back

Wod prep

(15min) Prep for Snatch

Spend 5min on PVC Complex + PVC Burgener Snatch Warm Up

Then, with an empty Barbell:

2 High Pullups from the ground

3 Muscle Snatch from the ground

4 Power Snatch

2 Rounds with an empty Barbell

* Add a little weight and perform one more time

Then, perform:

1 Hang Power Snatch

2 Power Snatch

3 Rounds

* The last set should be at their working weight.

wod

Metcon (Time)

3 Power Snatch (185/125lbs)

Row 1km

5 Power Snatch (185/125lbs)

Run 400m

7 Power Snatch (185/125lbs)

Row 1km

9 Power Snatch (185/125lbs)

Run 400m

Metcon (Time)

3 Power Snatch (135/95lbs)

Row 1km

5 Power Snatch (135/95lbs)

Run 400m

7 Power Snatch (135/95lbs)

Row 1km

9 Power Snatch (135/95lbs)

Run 400m

Metcon (Time)

3 Power Snatch

Row 750m

5 Power Snatch

Run 400m

7 Power Snatch

Row 750m

9 Power Snatch

Run 400m

competitors

Metcon (Time)

21-15-9

Bike (calories)

c2b Pull ups

target Burpee

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