Monday
Basin CrossFit – CrossFit
Warm-up
With a light MB (14/12/10lbs):
Min 1: 10 Wall Ball + 25 Mountain Climbers
Min 2: 12 Wall Ball + 20 Mountain Climbers
Min 3: 15 Wall Ball + 15 Mountain Climbers
Min 4: 20 Wall Ball + 10 Mountain Climbers
Min 5: 25 Wall Ball
(10min) Gymnastics Complex #3
5 Frog Supports — Scale UP to Pressing out into Handstands.
5 Headstand attempts — Scale UP to Pressing out into Handstands.
5 Skin the Cats
5 Ice Cream Makers
Wod prep
(15min) Work Power Snatch
3 x 3 Reps
* Increase the load a little each set. Do them any way — touch and go or reset each time. They should look perfect!
Then:
1 Power Snatch
EMOM 10min
wod
Metcon (AMRAP – Rounds)
rx+
3 Power Snatch (155/115lbs)
9 Wall Ball (20/14lbs)
AMRAP 7min
Metcon (AMRAP – Rounds)
rx
3 Power Snatch (135/95lbs)
9 Wall Ball (20/14lbs) — 11/9ft target
AMRAP 7min
Metcon (AMRAP – Rounds)
3 Hang Power Snatch
9 Wall Ball
AMRAP 7min
competitors
T.J. (Time)
For Time:
10 Bench Presses, 185#
10 Strict Pull-Ups
Max Thrusters, 135#
Repeat the triplet until you have completed 100 Thrusters
*Put Rounds in comments
In honor of United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas
To learn more about T.J. click here