friday
Basin CrossFit – CrossFit
Warm-up
15 minutes
2 rds
overhead band actice stretch x 10
active bent lat stretch x 10 l/r
active pec ring dip stretch x 10
2 rds x 10
lunge
toetouch
kick
squat
side to side
20 burpees
2 rds x 10
pushups
arm circles
t2b
plank x 30 sec
20 burpees
use bar remainder of time to warmup cleans and address mobility issue in the bottom of the front rack position
Weightlifting
Metcon (No Measure)
EMOM 14:00
evens: power clean + squat clean + front squat +jerk AHAP build up
odds: 4 strict mups
If you can only kip your mups use the progression w/ feet on a box or band under your hips
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Extra Work
4 rds
pistol x 12
glute ham raise x 6
4 rds
negative dips (10 sec) x 5
forward arm circles x 10
4 rds
chinup hang x 35 sec
2 rope climbs
Metcon (AMRAP – Reps)
:30 each station 5 rounds
1) kbs 70/53
2) double under
3)t2b
4)rest