8
Jan
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 (20 x 1 @ 50%)
Snatch (5 x 2 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)
for time:
15 hspu (deficit)
45 kbs 53/35
12 hspu
36 kbs 53/35
9 hspu
27 kbs 53/35