Tuesday – Basin CrossFit
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Tuesday

4
Feb

Tuesday

Strength/Skill

1a) 4X5 Weighted Strict Ring Dips (DB between legs) + ME Kipping Ring Dips (drop DB, while still in support pos on rings, & begin ME Kipping) – heaviest possible
1b) Back Squat: 4X8@80%

Extra work:
1) 12 min to work to a max 3-Position Clean (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor. ) + 1 Jerk.

2) EMOM for 5:00 – 1 3-Position Clean + 1 Jerk @ 80% of max from #1.

Conditioning:

7 rounds (EMOTM 5 burpees)
Power cleans x 6 135/95
HSPU x 6

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