wedensday – Basin CrossFit
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wedensday

7
Oct

wedensday

Basin CrossFit – CrossFit

Warm-up (No Measure)

Lunges x 20

Toe touch x 20

Kick x 20

Side to side x 20

Squat x 20

Groiners x 20

MtN climbers x 20

warmup back squats w/ weight

Back Squat (5 x 3 @ 85% + 5 lbs more then last week)

last set is a max effort of reps

conditioning

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Extra Work

power clean + front squat + clean +split jerk (4 sets)

3 second hold in split

Hang snatch high pull (4 x 4)

flat footed (dont shift to toes)

Front Squat (4 x 4 (climbing))

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