11
Dec
friday
Basin CrossFit – CrossFit
(No Measure)
BCF mobility
+
100 hollow body rocks
+
group pvc progressions
Weightlifting
15 mins to finsh speed pulls
then:
all other sets are performed every 1:30
28 minute clock
speed pulls (10 x 5 @ 30%)
Clean (3 x 5 every 1:30 (full))
3 hang clean + 1 jerk (3 x 5 unbroken (power))
Push Jerk (2 x 5)
conditioning
Metcon (Time)
5 rounds for time: partner workout
10 x full clean and jerks 185/135
21 x synchronized kbs 53/35
12 x pullups
clean and jerks will be one partner working at a time, 10 total between the team divided anyway. KBS are 21 per partner synchronized. Pullups are 12 per they do not have to be synchronized.