friday

Basin CrossFit – CrossFit

(No Measure)

BCF mobility

+

100 hollow body rocks

+

group pvc progressions

Weightlifting

15 mins to finsh speed pulls

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