15
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%)
3 hang clean + 1 jerk (5 x 2 every 1:30 (full))
power clean + hang full clean + jerk (3×1+1+1)
Front Squat (2 x 2 from the ground)
conditioning
Metcon (AMRAP – Reps)
15 minute amrap:
1 mup
5 thrusters 135/95
2 mup
5 thrusters 135/95
3 mup
5 thrusters 135/95
4 mup
5 thrusters…..