Tuesday – Basin CrossFit
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Tuesday

28
Apr

Tuesday

Basin CrossFit – CrossFit

Warm-up

active lat x 1:00 e/s

banded overhead x 1:00

bully stretch x 1:00 e/s

kitchen sink x 1:00

400 meter run

3 rds

15 kip thrus

15 hollow body rocks/ holds

15 superman rocks/ holds

()

Metcon (AMRAP – Reps)

15 minute cap

“death by kipping pullups”

Metcon (AMRAP – Rounds and Reps)

7 min amrap

10 deadlifts 225/135

20 situps

30 wallballs

OLY class

5:30-6:30 pm

Power Snatch (3rm cluster)

Snatch Grip Deadlift (3 x 5)

Snatch Pull (3 x 5)

snatch balance +ohs (3 x 2 + 3)

Strength Cycle

advanced class

Hang Snatch (3rm, -5%, -10% (clusters))

Snatch Grip Deadlift (5rm, -5%, -10%)

RDL (5rm, -5%, -10%)

snatch grip shrug (5rm, -5%, -10%)

snatch grip bent row (5rm, -5%, -10%)

strict pullup (3 x 5 )

weighted if possble

drop pullups (2 x 5 + me)

perform strict with a dumbbell weight behind knee, then drop the weight and switch to kipping pullups uninterrupted.

Rope Climb (5 x 15′ x 2 (two trips ub count as one))

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