Tuesday – Basin CrossFit
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Tuesday

18
Jul

Tuesday

Basin CrossFit – CrossFit

Warm-up

In Partners with a Light MB (10/8/6lbs)

20 Quick-fire chest passes

20 Quick- fire side passes (10 each side)

10 Over the head backwards toss

10 Over the head forwards toss

10 Over the head slams

Wod prep

With an empty barbell review movements as:

deadlift – hang power clean – front squat – hang power snatch

3 x 6 Hang power snatches

2 x 5 Front squats

2 x 4 Deadlifts

10 Jumping pullup

10 Kipping swings

1min Handstand hold

5 Strict pullup or scale to jump to negative

5 Strict toes to bar or scale to attempts

5 Strict HSPU or 5 x negative lowers.

5 Toes to bar OR their workout modification

5 HSPU or their workout modification

wod

Metcon (Time)

RX+

6-5-4-3-2-1

Hang Power Snatch (155/105lbs)

Chest to Bar Pullup

6-5-4-3-2-1

Front Squat (185/125lbs)

Toes to Bar

6-5-4-3-2-1

Deadlift (275/185lbs)

Strict Handstand Pushup

1 Mile Run

Metcon (Time)

RX

6-5-4-3-2-1

Hang Power Snatch (135/85lbs)

Chest to Bar Pullup

6-5-4-3-2-1

Front Squat (155/115lbs)

Toes to Bar

6-5-4-3-2-1

Deadlift (225/155lbs)

Handstand Pushup

1 Mile Run

Metcon (Time)

Fitness

6-5-4-3-2-1

Hang Power Snatch

Chest to Bar Jumping Pullup

6-5-4-3-2-1

Front Squat

Lying Wall Hands to Toes

6-5-4-3-2-1

Deadlift

Pike Pushups

1km Run

competitors

Metcon (Time)

3 rounds for time:

40 KB swing (53/35)

20 Pull ups (Chest to bar)

400m run

– Goal is to finish in under 14 minutes. Can you get all the KB swings unbroken?

Metcon (Time)

For time:

100 GHD sit ups

– Scale to 60 reps if you have not been doing this movement regularly. Compare to (6/30).

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