18
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 3 @ 40%)
Snatch (5 x 3 every 1:30 (full))
power snatch + hang squat snatch (3 x 2 + 2)
power snatch + hang squat snatch
2 power snatch + 2 hang full snatch
Overhead Squat (2 x 3 from the ground)
conditioning
Metcon (AMRAP – Rounds and Reps)
15 minute amrap:
1 thruster 135/95
4 mups
2 thruster
4 mups
3 thrusters
5 mups………….
*add one thruster every round