Wedensday – Basin CrossFit
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Wedensday

5
Aug

Wedensday

Basin CrossFit – CrossFit

Warm-up

BCF core & shoulder activation warmup (No Measure)

3 rds

Jumping jacks x 20

inch worms x 5

3 rds

High plank hold x :30

shoulder circles x 10

3 rds

superman hold/rock x :30

hip circles

3 rds

TGU x 3 e/s

v-up x 10
then warmup your snatch with pvc progressions or a empty bar, you may not add weight until time start for 15:00 to establish 1rm

Weightlifting

Metcon (Weight)

15 minutes to establish max of:

1 power snatch + 1 hang squat snatch

+ 1 overhead squat

conditioning

Metcon (Time)

For time: 10:00 cap

run 1-mile

30 snatches 135/95

then: rest 5:00

10 minutes handstand walk for distance

or

accumulate 5:00 handstand hold w/ or w/o wall assistance

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