Wednesday – Basin CrossFit
Call Us: 432-599-1415

Wednesday

25
Jan

Wednesday

Basin CrossFit – CrossFit

Warm-up

(7min) Warmup — In Partners (need MB and Barbell)

While one person performs 8 reps of (2 Deadlifts + 2 Front Squats), the other person performs as many Landmines as possible.

Switch

While one person performs 8 reps of (2 Front Squats + 1 Wall Ball), the other person performs as many Windshield Wipers as possible.

Switch

* use Workout weight with the Medballs.

(8min) Mobility/Stability — Still in Partners

While one person performs 8 slow, controlled Back Extensions on the GHD, the other person holds a Hollow Rock.

Switch

While one person performs 8 Long Lunge Sequences , the other person holds a Superman on the GHD.

Switch

While one person performs 4 reps of (3 GHD Half ROM Situps + 5sec pause in the bottom position at the end of each 3 reps) (parallel to ground), the other person continuously performs 6 Cat Camels + 6 Hip Grind/Dog Pee Stretch .

Switch

Wod prep

(5min) Review Hang Power Clean

* As a group, with an empty Barbell perform:

1 Deadlift + 1 Deadlift Shrug + 1 Deadlift High Pull

1 Hang Power Clean from Pockets + 1 Hang Power Clean from Mid Thigh + 1 Hang Power Clean from Top of the knee

* Repeat the second line of movements again, this time, when you catch, land deeper. So, just above parallel.

(10min) Prep for Power Clean

Repeat the Complex with load: 1 Hang Power Clean from Pockets + 1 Hang Power Clean from Mid Thigh + 1 Hang Power Clean from Top of the knee

3 Rounds. Adding load each round. Still catching low.

Then, perform:

4 Hang Power Cleans (any way)

3 Rounds

* Add load each round. Go above working weight

wod

Metcon (AMRAP – Rounds and Reps)

Rx+

7 Hang Power Cleans (155/115lbs)

14 MB GHD Situps

28 Wall Balls (20/14lbs)

AMRAP 20min

Metcon (AMRAP – Rounds and Reps)

Rx

7 Hang Power Cleans (135/95lbs)

14 GHD Situps

28 Wall Balls (20/14lbs)

AMRAP 20min

Metcon (AMRAP – Rounds and Reps)

Fitness

7 Hang Power Cleans

14 Situps

28 Wall Balls

AMRAP 20min

competitors

Pausing Front squats (3-2-2-1-1-1)

– Build to a heavy single across the working sets. There is a 1 second pause in the bottom; try to match your current clean PR or heavier. Compare to 1/10/2017.

Clean and Jerk (2-2-2-2-2)

– 5 attempts to build to a heavy double. Do not touch and go.

Leave a Reply