Monday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

3) warm up clean and jerk

Weightlifting

Metcon (Weight)

6 minute alternating emom

evens: 2 power cleans + jerk

odds: 7 kipping pullups

6 minute alternating emom

evens: 1 full clean and jerk

odds: 7 box jumps

conditioning

Metcon (Time)

partner wod:

500 meter row x 3 alternating turns

then

30 kbs x 3 alternating sets of 30

Strength Cycle

Split Jerk (3 rm , 1×3 -5% , 1 x 3 -10%)

Back Squat (3rm, 1 x -5%, 1 x -10%)

Strict press (3rm, 1 x -5%, 1 x -10%)

Bench Press (3rm, 1 x -5%, 1 x -10%)

Ring Dips (3 x 10-12 kipping)

Deficit Handstand Push-ups (3-5 x 5 strict )

landmine twists (3 x 20)