wedensday – Basin CrossFit
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wedensday

28
Jan

wedensday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

row 500

3rds of cindy

pvc snatch progressions:

hips x 5

hips+high pull x 5

muscle snatch x 5

btn press x 5

overhead squat x 5

power snatch x 5

full snatch x 5

warm up ohs for remainder of time

Metcon (Weight)

14 minute alternating emom

evens: 7 ohs (start @ 60% of snatch and build)

odds: 7 c2b

Metcon

Metcon (Time)

100 t2b

*emom 5 deadlifts 275/185

Extra Work

hollow body rock x 60 sec

trx shoulder bridge x 10

5rds

high plank x 60 sec

reverse hyper on ghd x 10

5 rds

feet elevated ring row x 12

arm circles backwards

5rds

feet elevated ring pushups x 12

lean lat stretch x 20 sec l/r

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