3
Aug
monday
Basin CrossFit – CrossFit
pvc progressions (No Measure)
12 minutes
1. 10 sec static position hold
a. bottom
b. above the knee
c. overhead
d. overhead squat
2. 8reps each
a. hips and shrug
b. high pulls
c. muscle snatch
d. snatch balance
1/4 squat x 4
1/2 squat x 4
full squat 4
e. full snatch
3. specific warmup with weight
Clean and Jerk (1rm)
7 minutes to establish, 2:00 to change weights and rest for next wod
Metcon (AMRAP – Reps)
7 minutes – use 65% of above weight
1 c&j
2 c2b
2 c&j
4 c2b
3c&j
6 c2b
4 c&j
8 c2b
etc……..
(c&j reps increase by 1, c2b increase by 2 reps)
Metcon
Metcon (AMRAP – Reps)
6 rds
5 burpees
10 kbs 70/53
15 hand release pushups