Tuesday – Basin CrossFit
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Tuesday

4
Mar

Tuesday

Strength

1) Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)

*This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading.

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

Conditioning

1) 5 rounds for time of:

12 TTB
12 Burpee Box Jumps 24/20″

Rest 1:1 (include rest after final round before beginning #2)

2) 20/15 Muscle-Ups for time.

Extra work :

1) 5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.

2A) 4X3 Jerk Recoveries
2B) 4X3 Dip Squats

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