monday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

5rds

3-5 dragonflys down and up

10-15 kip throughs (focus on core flexion/extension)

Gymnastics

20 minutes to practice HS walks and pullups. Strict and kipping only, no butterfly.

conditioning

Metcon (Time)

partner workout

21-15-9

deadlift 225/135

double kb push press 53/35

both partners must complete all reps, one working at a time while the other holds either the barbell at the top of the deadlift or the kb’s in the rack.

Extra Work

15 minutes to hit 3rm

then all other reps every 1:30

Clean (15 minutes to establish 3rm (cluster) full clean)

3 power clean + 1 jerk (5 x 3 power clean + 1 jerk)

Front Squat (3 x 3 (from the floor, squat clean can count))

jerk (anyhow) (2 x 3)