TUESDAY – Basin CrossFit
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TUESDAY

6
Dec

TUESDAY

Basin CrossFit – CrossFit

Warm-up

(5min) Get Sweaty with a MB (16/14 or 12lbs):

1 MB Deadlift

1 MB Front Squat

1 MB Press

* Add 1 rep every round to each movement.

* Keep going until they have done 5-6 reps of each round.

(5min) Partner Mobility

Alternate between the two stretches for 1min each stretch per person:

Up and Over the Shoulder Stretch

Lying Arm Lift

Wod prep

(10min) Review and Prep for Part 1/Part 2

With an empty Barbell Review Press + Push Press + Push Jerk + Split Jerk.

Then, as a group repeat the Complex 1 Push Press + 2 Push Jerk + 3 Split Jerk at least 2 more times with the empty Barbell.

add a small amount of weight to the Barbell and perform 2 more rounds with that load before starting on first working set.

(20min) Perform Part 1

* Use the 5 rounds to work up to a heavy load for the complex.

* Rest at least 2-3min between each round.

(15min) Perform Part 2

* Do one or two sets of 1 rep with a little more load than the complex and

then start first working set after that.

wod

Metcon (Weight)

Rx+

Part 1:

1 Push Press

2 Push Jerk

3 Split Jerk

5 Rounds

Part 2:

Split Jerk

1-1-1-1-1

Metcon (Weight)

Rx

Part 1:

1 Push Press

2 Push Jerk

3 Split Jerk

5 Rounds

Part 2:

Split Jerk

1-1-1-1-1

Metcon (Weight)

Fitness

Part 1:

1 Push Press

2 Push Jerk

3 Split Jerk

5 Rounds

Part 2:

Split Jerk

3-3-3-3-3

competitors

Metcon (No Measure)

20 min EMOM

Even: 15/12 cal Assault bike

Odd: 15 Pull ups

– Goal is to complete the work without timing out on any given minute. Consider doing chest to bar pull ups if you anticipate being able

to finish all 20 minutes.

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