TUESDAY – Basin CrossFit
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TUESDAY

20
Dec

TUESDAY

Basin CrossFit – CrossFit

Warm-up

(5min) Body work to start

With a Lacrosse Ball:

Spend 1min tracing the outline of the Shoulder Blades on each side + 1min tracing under the Collar Bone across the Pecs on each side.

(10min) Oly Complex #1 – Perform 5 reps as a group, then add a small amount of load and perform it 2-3 more times. Only add load if technique is perfect!

* Clean Deadlift pockets

* Clean Deadlift shrug

* Clean Deadlift High Pull

* Power clean

* Full Clean

* Dip Pause

* Push Press + Pause

* Push jerk

* Split jerk

Wod prep

(5min) Review MB Clean.

(10min) Prep for Workout

With a set of plates lighter than Workout weight, perform 100m Carry

Then perform, with their Workout weight:

5 MB Situps

5 MB Squat Cleans

wod

Metcon (Time)

Rx+

100m Plate Carry (2 Plates) (25/15’s)

12 MB Situps (25/20)

6 MB Squat Clean

10 Rounds

Metcon (Time)

Rx

100m Plate Carry (2 Plates) (15/10’s)

12 MB Situps (20/14)

6 MB Squat Clean

10 Rounds

Metcon (Time)

Fitness

100m Plate Carry (2 Plates)

12 Situps

6 MB Squat Clean

8 Rounds

competitors

Try to get at least 10 reps each time. Rest as needed between efforts. Lower the weight if needed so that you can accomplish at least one set of 10.

Hang Power Clean ((225/155))

Hang Power Snatch ((185/125))

Muscle-ups

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