Monday
Basin CrossFit – CrossFit
Warm-up
With an empty Barbell perform:
10 Landmines
10 Mountain Climbers
10 Good Mornings
10 Mountain Climbers
10 Wipers
10 Mountain Climbers
10 Glute Raises (with the Barbell in hips)
10 Mountain Climbers
2 Rounds
Wod prep
Spend a few minutes reviewing the Power Clean with an empty Barbell
Dip Drive – Shrug – Hang Power Clean – Deadlift – Power Clean
Then perform;
1 x 5 reps – re-set every lift and focus on positioning and catching low (above parallel) – Use a little more than the empty Barbell
3 x 3 sets (unbroken) – Increase each set and have the last set be just under what they want to start their first working set at.
(10min) Perform Part 2
(15min) Prep and Perform Part 2
* get weight to the load you are going to use and perform:
5 Ring Dips at modification
5 Power Cleans (or Squat)
5 Ring Dips at modification
* Prep as needed before starting.
wod
Metcon (Weight)
rx+
Part 1:
5 Power Clean
Every 2min
3 Rounds
Part 2:
5 Squat Clean (135/95lbs)
5 Ring Dip
EMOM 9min
Metcon (Weight)
rx
Part 1:
5 Power Clean
Every 2min
3 Rounds
Part 2:
5 Power Clean (135/95lbs)
5 Ring Dip
EMOM 9min
Metcon (Weight)
fitness
Part 1:
5 Power Clean
Every 2min
3 Rounds
Part 2:
5 Power Clean
5 Box Dip
EMOM 9min
competitors
Back Squat (5-5-5-5-5)
– Try to hit a new 5RM. Last set should definitely be heavier than we used on 10/14