Friday
Basin CrossFit – CrossFit
Warm-up
(5min) Get warm (light DB)
Bear crawl (down and back of gym) + 10 DB deadlift
Crab walk (down and back) + 10 DB goblet squat
Bear crawl (down and back) + 10 DB halos
Crab walk (down and back) + 10 DB slams
(5min) Dynamic Mobilising
Long lunge sequence into down dog into cobra into plane crash victim stretch.
Wod prep
(5-10min) Review Hang Squat Clean and Power Clean
Use the clean portion of the Oly complex with an empty barbell.
(15min) Prep for the Workout
3 Hang power clean + 3 front squats
2 Hang squat clean
1 Power clean
2 Rounds
* Add load each round.
Then:
2 Hang squat clean
2 Power clean
2-3 Rounds
* Add load each round.
* The second or third set should be at your working weight.
wod
Metcon (AMRAP – Reps)
Rx+
Part 1:
3 Hang Squat Clean (225/155lbs)
Max Set Power Clean
3 Rounds
Rest 5min then perform part 2
Part 1: Total power cleans across the 3 sets.
Metcon (AMRAP – Reps)
Rx
Part 1:
3 Hang Squat Clean (185/125lbs)
Max set Power Clean
3 Rounds
Rest 5min then perform part 2.
Part 1: Total power cleans across the 3 sets.
Metcon (AMRAP – Reps)
Fitness
Part 1:
1 Power Clean + 2 Front Squat
Max set Power Clean
3 Rounds
Rest 5 min then perform part 2.
Part 1: Total power cleans across the 3 sets.
3 rep Power Clean (1 x 3)
Find your heaviest 3rep Power Clean in 5min.
Rx+/Rx
Part 2
3 rep power clean – fitness (1 x 3)
Find a heavy-ish 3rep Power Clean in 5min.
Fitness
Part 2
competitors
Push Jerk (3-3-3-3-3)
– use the heaviest weight possible on each set.
Metcon (Time)
3 Rounds for time:
75 Double unders
15 Bar muscle ups
15 Clean (squat) (115/80)
– Goal is to finish under 15 minutes, but aiming for sub 12 minutes. If necessary scale the number of bar muscle ups to 10 or less per round to be able to do the first round in 2-3 sets.