Wednesday – Basin CrossFit
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Wednesday

28
Dec

Wednesday

Basin CrossFit, Basin CrossFit – CrossFit

Warm-up

(10min) With a light plate (15/10lbs) as a group

20 Fast Feet

20 Lateral Fast Feet (both sides)

20 Two footed Fast Jumps

20 Two footed Lateral Jumps across the plate

10 Steering Wheels

10 Press + 5sec Hold at top of Press

10 Lying Overhead Plate Reach

10 Lying Feet to Plate

5 Round the Worlds on Pullup Bar (Shoulders)

5 Round the Worlds on Pullup Bar (legs)

5 Strict Toes to Bar — QUICK SCALE: Attempts, or knee raises

5 Kipping Toes to Bar — QUICK SCALE: Attempts, or knee raises

Wod prep

(5-10min) With a PVC, perform the Burgener Warmup for the Snatch.

Include: Snatch Drops/Behind the neck Push Press/Pressing Snatch Balance/Heaving Snatch Balance and Snatch Balance

Then with a PVC + Barbell, review the Hang Power Snatch.

(10min) Hang Power Snatch Prep

* Go heavy on the Complex below:

1 High Hang Power Snatch

1 Mid Thigh Power Snatch

1 Top of the knee Power Snatch

Rest

5 Rounds

* Add load each round.

* Go above their Workout weight for this.

(5min) Prep For Workout

Min 1: 10/8 T2B + 10/8 Hang Power Snatch

Min 2: 10/8 Hang Power Snatch + 20 Lateral Over the Bar Jumps

Min 3: 20 Lateral Over the Bar Jumps + 10/8 Toes to Bar

wod

competitors

Metcon (Weight)

Rx+

EMOM for 0-4min Perform

10 T2B + 10 Hang Power Snatch (75/55lbs)

EMOM for 4-8min Perform

10 Hang Power Snatch + 20 Lateral Over

the Bar Jumps

EMOM for 8-12min Perform

20 Lateral Over the Bar Jumps + 10 Toes

to Bar

Metcon (Weight)

Rx

EMOM for 0-4min Perform

8 T2B + 8 Hang Power Snatch

(65/45lbs)

EMOM for 4-8min Perform

8 Hang Power Snatch + 20 Lateral

Over the Bar Jumps

EMOM for 8-12min Perform

20 Lateral Over the Bar Jumps + 8 Toes

to Bar

Metcon (Weight)

Fitness

EMOM for 0-4min Perform

8 Lying T2B + 8 Hang Power Snatch

EMOM for 4-8min Perform

8 Hang Power Snatch + 16 Lateral Plate

Jumps

EMOM for 8-12min Perform

16 Lateral Plate Jumps + 8 Lying Toes to Bar

Metcon (Time)

For time:

50-40-30

Assault bike (calories)

Double Unders 200-150-100

Row (calories)

– Goal is to finish in under 25 minutes.

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