wedensday – Basin CrossFit
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wedensday

17
Aug

wedensday

Basin CrossFit – CrossFit

Warm-up

(10min) Squat Warmup Complex

+

pvc warmup

Wod prep

Min 1: 7 Hang Power Snatch + 8 Back Squat — use empty Barbell, do unbroken

Min 2: Rest

Min 3: 7 Hang Power Snatch + 8 Back Squat — add a little weight here, do unbroken

Min 4: Rest

Min 5-Min 8 (3 rounds): 5 Hang Power Snatch + 5 Back Squat — add more weight each minute, The third round should be 10-20lbs over their working weight.

Min 9: Rest

Min 10: 5 Hang Power Snatch + Max set Back Squats — don’t go to failure here, but have them get an idea of what they are shooting for in the workout. Use their working weight.

wod

Metcon (AMRAP – Reps)

rx+

5 Hang Power Snatch (135/95lbs)

Max set unbroken Back Squat

7 Rounds

Score = Time – Total Reps

Metcon (AMRAP – Reps)

rx

5 Hang Power Snatch (115/75)lbs)

Max set unbroken Back Squat

7 Rounds

Score = Time – Total Reps

Metcon (AMRAP – Reps)

fitness

5 Hang Power Snatch

Max set unbroken Back Squat

7 Rounds

Score = Time – Total Reps

competitors

Back Squat (10 x 2)

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