Tuesday – Basin CrossFit
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Tuesday

17
Jan

Tuesday

Basin CrossFit – CrossFit

Warm-up

(5min) Get Warm in Partners —

1. Partner 1: Jump over the PVC, Run to the end of the gym and perform 10 Air Squats, Run back and Jump over the PVC. Then, Partner 2 goes.

2. Partner 1: Jump over the PVC three times, Run to the end of the gym and perform 10 Kick Backs , Run back and jump over the PVC three times again. Partner 2 goes.

3. Partner 1: Jump over/Under two times plus one more Jump over, Run to the end of the gym and perform 10 Pushups, Run back and Jump over/under two times plus one more Jump. Partner 2 goes.

(10-15min) Bulletproof Shoulders Session #7

1 Arm Farmers Carry 75m each arm @ 100% of their 100m Max

10 palms down and palms up Nerve Flossing

Rest 30sec before doing next arm

2 Rounds

Wod prep

(5min) Review Front Squat and Push Press with an empty Barbell.

(10min) Prep for Workout

5 Front Squats + 5 Push Press (do as a complex)

4 Up and Overs

2 Rounds

* Add load each time, with the 2nd set being performed at Working Weight

wod

Metcon (Time)

Rx+

10 Front Squat (135/95lbs)

10 Over/Unders

10 Push Press

6 Rounds

Metcon (Time)

Rx

10 Front Squat (115/75lbs)

10 Over/Unders

10 Push Press

6 Rounds

Metcon (Time)

Fitness

10 Front Squat

10 Over/Unders

10 Push Press

6 Rounds

competitors

Snatch (2-2-2-2-2)

5 attempts to build to a heavy double. Do not touch and go.

Metcon (Time)

15-12-9

Burpee over bar

5-4-3

Clean & Jerk (225/155)
Another quick hitter, the cleans should be power and possibly unbroken. Scale the weight down a bit if needed, however it should still be decently heavy.

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