Wedensday – Basin CrossFit
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Wedensday

22
Jul

Wedensday

Basin CrossFit – CrossFit

Warm-up

BCF mobility (No Measure)

200 meter run

lunge and twist x 20

toe touch x 20

kicks x 20

squats x 20

tea cups x 3 l/r

pushup x 10

judo pushup x 10

inchworm x 5

200 meter run

Weightlifting

Metcon (Weight)

strength: 2mom x 9 rds (18 minutes)

3 rds snatch 3 x 1 @ 80% + 5-7 strict pullups

3rds 2-position snatch @ 75%+ (knee, hip)+ 7 c2b

3rds snatch deadlift 3 x 3 @ 100% + 3-5 bar mups

conditioning

Metcon (Time)

30:00 total cap

buy in : 2:00 burpees

8:00 amrap

20 t2b

10 calories row

rest 5:00

3 rds

200 meter run

15 power cleans 95/65

rest 5:00

2 rds

100 double unders

25 deadlifts 135/95

Extra Work

Metcon (AMRAP – Rounds)

20 minute amrap:

50′ hs walk

20 ghd situps

20 ghd back extensions

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