Basin CrossFit – CrossFit
5 x Clean and Jerk Complex
* Clean Deadlift Past Knee
* Clean Deadlift Pockets
* Clean Deadlift Shrug
* Clean Deadlift High Pull
* Power Clean
* Full Clean
* Dip Pause
* Push Press + Pause
* Push Jerk
* Split Jerk
* Use PVC for 1-2 rounds, then the empty Barbell.
(10-15min) Bulletproof Shoulders Session #4
20sec Supinated Grip Bar Hang (The focus is External Rotation. Ideally, hands just outside Shoulder Width.)
10 x 1 Arm Suitcase Deadlift (light-mod weight)
* This is not for intensity.
(10min) Prep for Workout
2 x 5 Reps
* Both sets touch-and-go.
* Add load each set.
3 x 3 Reps
* Break reps up as needed here. Keep adding weight.
* you should be at or close to going for your first set of 3 after these sets.
Squat Clean and Jerk (3-3-5-5-10)
Rest roughly 3min between sets. Take a few extra minutes before the set of 10.
Paused Front Squat (3-2-2-1-1-1)
Build to a heavy single across the working sets. There is a 1 second pause in the bottom; try to match your current clean PR.
Power clean (225/155)
Goal is to finish in under 5 minutes. Consider scaling the weight to ensure you can finish in a timely manner.