friday
Basin CrossFit – CrossFit
Warm-up
200 Single Unders
Every 30sec perform 3 Overhead Squats with a PVC
50 PVC Overhead Squats – done controlled and well, not fast and sloppy
Every 45sec perform 10 Double Unders or 10 Plate Fast Feet.
Wod prep
25 minutes – warmup w/ pvc as a group then build up to a heavy single on snatch. Looking for good mechanics not PR’s.
Snatch (heavy single)
wod
Metcon (AMRAP – Reps)
rx+
From 0-3min perform:
100 Double Unders
From 3-6min perform:
50 Double Unders
10 Squat Snatch (135/95lbs)
From 6-9min perform:
25 Double Unders
5 Squat Snatch (135/95lbs)
2 Rounds
From 9-12min perform:
AMRAP Power Snatch (95/65lbs)
Metcon (Time)
rx
From 0-3min perform:
80 Double Unders
From 3-6min perform:
40 Double Unders
10 Squat Snatch (115/75lbs)
From 6-9min perform:
20 Double Unders
5 Squat Snatch (115/75lbs)
2 Rounds
From 9-12min perform:
AMRAP Power Snatch (75/45lbs)
Metcon (AMRAP – Reps)
fitness
From 0-3min perform:
80 Fast Feet Jumps
From 3-6min perform:
40 Fast Feet Jumps
10 Power Snatch
From 6-9min perform:
20 Fast Feet Jumps
5 Power Snatch
2 Rounds
From 9-12min perform:
AMRAP Power Snatch
competitors
3 position snatch (5 x 1)
To be done 30 minutes before class
5 attempts to build in weight in a 3 position snatch. One set consists of high hang snatch, BTK (below the knee) snatch, full snatch.
Metcon (No Measure)
For quality:
20 strict muscle ups
40 chest to bar pull ups
do rx+ programming
rest 1o minutes, then this