Tuesday – Basin CrossFit
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Tuesday

4
Apr

Tuesday

Basin CrossFit – CrossFit

Warm-up

(5min) Get Warm!

10 Jumping Burpee Pullup (perform a burpee + jumping pullup)

Then, in Partners perform 8-10 reps each of PVC Partner Stretches .

Wod prep

(5-10min) Power Snatch Prep

Burgener Warmup with PVC, then:

Snatch Oly Complex (power version)

(15min) Prep for Workout

4 x 5 reps Power Snatch

* Increase load each set.

* Use these sets to get to your first set of 5.

* your set of 5 should essentially be a Max attempt, so make sure you get up to a heavy load on your warmup sets.

wod

rest 4-5 min between each set

Power Snatch (5-3-1)

Rx+/Rx

Score all 3 Power Snatch sets loads (5-3-1)

Power Snatch (5-5-5)

Fitness

Finisher

Metcon (AMRAP – Reps)

Rx+

Optional Finisher

1min Power Snatch (135/95lbs)

30sec Rest

5 Rounds

Metcon (AMRAP – Reps)

Rx

Optional Finisher

1min Power Snatch (95/65lbs)

30sec Rest

5 Rounds

Metcon (AMRAP – Reps)

Fitness

Optional Finisher

1min Power Snatch

30sec Rest

5 Rounds

competitors

Back Squat (5-5-3-3-3-1-1-1-1)

– Use the heaviest weight you can for each set. Take your time and establish numbers we can reference back to in the coming months.

Metcon (Time)

For time:

21-15-9

Overhead squat (115/75)

Toes to bar
– Goal is go fast and unbroken. Should be a “Fran” type of effort, where good times on this will be under 3 minutes.

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