Tuesday – Basin CrossFit
Call Us: 432-599-1415

Tuesday

22
Apr

Tuesday

Strength cycle:
Power snatch from knee – 3rm, 2 x -5%, -10%
Snatch deadlift – 5rm, 2 x -5%, -10%
Muscle snatch 5rm, 2 x -5%, -10%
St. Leg deadlift/ *back ext./ 5rm, -5%, -10% or reverse hyper 3 x 12
Snatch shrug 5rm, 2 x -5%, -10%
Pull-ups 5rm, 2 x -5%, -10%
Bent rows 5rm, 2 x -5%, -10%
Abs- do something

Crossfit:
EMOTM for 7 mins
3 bar/ring mups
Then: 2 min box jump amrap

Then:
4 rds not for time
Ghd sit-ups x 20
Strict Pull-ups x 10ish (if your strong pull more, pull near max effort)

Conditioning:
5 rds for time
Run 400 meters
Thruster x 15 55/75

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