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.

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.