24
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
+ 8 round alternating tabatta :
Hollow body holds
Superman holds
Snatch (3rm )
15 minutes to establish 3rm snatch
Metcon (Time)
5 rft
5 deadlifts 275/185
7 deficit HSPU
9 otb burpees
24 dubs
Extra Work
Metcon (No Measure)
2 person race: 3-5 races per person
15 x double kb snatch 35/19
Push sled sprint down and back
5 thruster (dbl kb)
5 burpees