Wedensday – Basin CrossFit
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Wedensday

19
Oct

Wedensday

Basin CrossFit – CrossFit

Warm-up

(10min) Tabata Warmup:

Bike / row

Crazy Finnish Exercise

Wod prep

Work up to a Heavy Single Arm 100m Farmers Carry

Perform 3 x 100m (50m each Arm) — Increase the load each 100m.

review snatch and row exercises for kettlebell

wod

Metcon (Time)

rx+

100m Single Arm kB Farmers Carry (70/53lbs)

8 kB Alternating Snatch

10 kB Row in Plank

8 Rounds

Metcon (Time)

rx

100m Single Arm kB Farmers Carry (55/35lbs)

8 kB Alternating Arms Power Snatch

10 kB Row in Plank

8 Rounds

Metcon (Time)

fitness

100m Single Arm DB Farmers Carry

8 kB Alternating Arms Power Snatch

10 kB Row in Plank

6 Rounds

competitors

Clean and Jerk (3-3-2-2-1-1-1)

Metcon (No Measure)

Each part for time:

@ 0:00 (keep a running clock)

60 cal bike

@5:00

30 Thruster (155/115)

@10:00

800m Sprint

@15:00

30 Power Snatch (155/115)

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