saturday
Basin CrossFit – CrossFit
Warm-up
(5min) Tabata to get warm
4 Rounds Bottom to Bottom Air Squats (rest at the bottom of the squat)
4 Rounds Hang on Pullup Bar or at the top of a Ring Row
Wod prep
10min) Review Power Snatch + Overhead Squat with a PVC
* Do a brief repeat with the empty Barbell
(10min) Prep for Power Snatch/OH Squat
2 Power Snatch + 4 OH Squats
3 Sets
The last set should be just under what they want to start their first set with.
Then:
5 OH Squats
4 OH Squats
3 OH Squats
* Increase the load each round until the weight feels pretty heavy for 3 reps.
wod
Metcon (Weight)
RX+ and RX
Part 1: 15 minutes
1 Power Snatch
Max Overhead Squats
3 Rounds
(For Load, Not Time)
Part 2: 15 minutes
Overhead Squat
1-1-1-15
(15 – Aim for bodyweight)
Metcon (Weight)
Fitness:
Part 1: 15 minutes
3 Power Snatch
3 Overhead Squats
3 Rounds
(For Load, Not Time)
Part 2: 15 minutes
Overhead Squat
3-3-3-10