8
May
Friday
Basin CrossFit – CrossFit
Warm-up
crossoverband activation
5 minute amrap (conversation pace)
10 lunges
10 squats
10 pushups
:30 hollow body rock
:30 hollow body hold
Metcon
Metcon (AMRAP – Reps)
emom for 13 minutes
even : 3-5 tempo pullups (1 sec up, 2 sec pause, 3 sec negative)
odd: 12 kb snatches each arm 53/35
conditioning
Metcon (AMRAP – Reps)
3 x 3:00 rounds w/ 1:00 break (24 minutes)
rd 1
21 powersnatches 135/95
15 burpees
9 t2b
rd 2
21 t2b
15 power cleans 135/95
9 burpees
rd3
21 burpees
15 t2b
9 deadlifts 135/95
Strength Cycle
advanced class
Back Squat (3-5 x 5 -10% of monday)
Push Press (3-5 x 5 )
Bench Press (3-5 x 5 -10% of monday)
weighted single leg squats (3 x 10)
Dips (3-5 x 5)
use the parralettes on boxes or just boxes and use strict form, loaded heavy