wedensday – Basin CrossFit
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wedensday

4
Nov

wedensday

Basin CrossFit – CrossFit

Warm-up (No Measure)

Lunges x 20

Toe touch x 20

Kick x 20

Side to side x 20

Squat x 20

Groiners x 20

MtN climbers x 20

warmup back squats w/ weight

Weightlifting

Back Squat (1 x 5 @ 80%, 1 x 3 @ 85%, 3 x 1 @ 90% )

add 5 lbs from last week

conditioning

Metcon (Time)

In front of a clock set for 12 minutes:

1 minute of kbs 53/35

1 minute of bar mups

2 minutes of kbs 53/35

2 minutes of c2b

3 minutes of kbs 53/35

3 minutes of pullups

Extra Work

Snatch (7-10 x 3)

Heaving Snatch Balance (5 x 3)

Power Snatch (3 x 3)

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