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

Tuesday

30
Dec

Tuesday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

2 rds

10 pass thrus

10 overhead squat

5 pass thrus in squat position

10 pushups

overhead band stretch 2:00

bike 1.5 miles

3 rds

kb snatch l/r x 5

kb press l/r x 5

kb thruster l/r x 5

remainder of time use pvc snatch progressions

Weightlifting

3 x 5:00 emoms of snatch movement x 2 + 20 double unders

1:00 rest between rounds

rd1: Power Snatch (2 @ 65%)

rd2: Hang Snatch (2 @ 70%)

rd3: Snatch (2 @ 75%)

conditioning

Metcon (Time)

75 pullups for time

5 thrusters emom 135/95

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