5
Aug
friday
Basin CrossFit – CrossFit
Warm-up
kb complex:
10 Deadlifts
10 Press + 3sec Hold at top of Press
Run 100m
10 Bent Over Row
10 Front Squat + 3sec Hold at bottom of Squat
Run 100m
10 Windmills (1 kB) – 5 each side
10 Single Arm Snatch – 5 each side
Run 100m
(10min) Gymnastics Complex #3
5 Frog Supports – Scale UP to Pressing out into Handstands
5 Headstand attempts
5 Skin the Cats
5 Ice Cream Makers
Wod prep
pvc warmup as a group
then: w/ empty bar warmup snatch as a group
(10min) Prep for Workout
5 Power Snatch
5 kB Front Squat
2 Rounds
* Add load for the second round. This should be their working weight.
wod
Metcon (Time)
rx+
13 Power Snatch (115/75lbs)
13 kB Front Squat (53/35)
10 Rounds
Metcon (Time)
rx
10 Power Snatch (95/65lbs)
10 kB Front Squat (35/25)lbs)
10 Rounds
Metcon (Time)
10 Power Snatch
10 kB Front Squat
8 Rounds