Tuesday – Basin CrossFit
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Tuesday

2
Dec

Tuesday

Barbell EMom: 12 minutes
0-3 3 muscle snatch + 3 overhead sq @ 50%
4-7 2 hang power + 2 hi hang full snatch @ 60%
8-11 triples @ 70%

Skill: Kipping & hollow body 20 minutes
8 round tabatta of alt. hollow body rock/holds & superman rock/holds
Then
3 rds
15 kips w/ water botel between the legs (if you got mups use the rings)
30 sec palms and toes hollow body plank
Then
3rds
5-10 t2b (unbroken)
30 sec l/r deep lat stretch

Remainder of time Work on either pull-ups (Kipping or butterfly) or mups. All reps must be completed with the water bottle, use the new hollow body awareness from the the previous exercises the be more efficient with you pull-ups/mups.

Conditioning:

10 swings
10 burpees (bell facing)
10 left kb snatch
10 right kb snatch
10 burpees (bell facing)
10 left kb thrusters
10 right kb thrusters
10 burpees (bell facing)

Run 400

3rds
10 swings
10 burpees (bell facing)

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