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 (3*3*3*2*1)

run 400 meters between sets (x4)

Metcon (AMRAP – Reps)

7 minute amrap

3 s2o 155/105

6 c2b pullups

9 deadlifts 155/105

12 air squats