Wedensday – Basin CrossFit
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Wedensday

16
Jul

Wedensday

Sleds!!!!!!
5 x sled push gassers (front of gym from dollar general to subway down & back twice) do more weight than last week but remember it still a sprint speed not a heavy slow push..

Then:

10 minutes to hit a 1 rm

Then: using 55% of 1rm

12 min amrap
Group squat clean ladder *

*in groups of three you athlete 1 will perform 1 squat clean, then athlete 2, then athlete 3. Then they will all move in this order through a ladder of 2,2,2 3,3,3 4,4,4, etc for 12 minutes.

Extra work:
Snatch balance – heavy single; 90% of that x 1; 85% x 1; 80% x 1
jerk (from rack) 75% x 1 x 10; 1 min rest
Front squat – 70% x 1; focus on speed up
Planks – front/side; 2 x near max hold

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