wedensday – Basin CrossFit
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wedensday

18
Feb

wedensday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

pvc progressions

then warm up snatch w/ weight

Snatch (1rm)

15 minutes to establish 1rm

Clean and Jerk (1rm)

15 minutes to establish 1rm

conditioning

Metcon (Time)

for time

50 snatches 115/75

w/ 5 burpees emom

50 clean and jerks 115/75

w/ 10 split jumps emom

Extra Work

4 rds

negative body lever x 4 (10 sec each)

trx shoulder bridge x 10

4 rds

single arm plank x 30 seconds

reverse hyper static hold x 10 sec

4rds

back extensions x 8

around the world x 10

4 rds

negative t 2 b x 4 (10 sec each, lower legs to l-sit position and back up)

vertical pike pull x 5

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