wedensday – Basin CrossFit
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wedensday

27
Jul

wedensday

Basin CrossFit – CrossFit

Warm-up

(10min) PVC and Barbell Complex

With a PVC, perform:

5 Good Mornings

5 Back Squats

5 Press

2 Rounds – As a Group.

With an Empty Barbell, Review Movements:

5 Deadlifts

5 Front Squats

5 Push Press

5 Power Snatch – to practise getting bar overhead

5 Clean and Jerk to the Back + Jerk overhead – to practise getting bar overhead

3 Rounds

Wod prep

6 Deadlift + 4 Front Squat + 2 Push Press + 25m OH Walk

3 Rounds

* Start light and add 5-10lbs each round.

* Make the last set be the weight they want to use on their first set.

wod

Metcon (Weight)

rx+ rx

12 Deadlift

9 Front Squat

6 Push Press

50m Overhead double kb Walk

5 Rounds – NFT

* Find your heaviest load

* Cannot break movements up

Metcon (Weight)

fitness

9 Deadlift

6 Front Squat

3 Push Press

50m Overhead medicine ball Walk

5 Rounds – NFT

* Find your heaviest load

competitors

Metcon (Time)

21-15-9

Thruster (135/95)

KB swing (70/53)

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