SATURDAY
Basin CrossFit – CrossFit
Wod prep
(10-15min) Review and prep for movements:
* Review ALL Barbell Movements followed by ALL Gymnastics movements as a group.
Use this complex:
Deadlift
Power Clean + Jerk
Front Squat
OH Lunge
Review how to safely get the Barbell into the Overhead position for the Lunges.
* Use the remainder of the time to get Barbell up to Workout weight. Use the same complex as before and perform:
2 x 3reps (of complex)
2 x 1rep (of complex)
* Add load each set, with the last set of 1 at working weight.
Warm-up
(5min) Partner PVC Warmup
(5min) DB Burgener Warmup
3 Rounds
wod
Metcon (Time)
Rx+
1 Power Clean and Jerk (185/135lbs)
2 Bar Muscle Ups
3 Front Squat
4 Toes to Bar
5 Ring Dips
6 Box Jump (24/20)
7 Pullups
8 Deadlifts
9 KB Swings (24/16kg)
10 Situps
11 Burpees
12 Overhead Lunges
Metcon (Time)
Rx
1 Power Clean and Jerk (155/115lbs)
2 Bar Muscle Ups
3 Front Squat
4 Toes to Bar
5 Ring Dips
6 Box Jump (24/20)
7 Pullups
8 Deadlifts
9 KB Swings (24/16kg)
10 Situps
11 Burpees
12 OH Lunges
Metcon (Time)
Fitness
1 Power Clean and Jerk
2 False Grip Ring Row
3 Front Squat
4 Lying Leg to Pole
5 Pushups
6 Step Ups
7 Jumping Pullups
8 Deadlifts
9 KB Swings
10 Situps
11 Burpees
12 Walking Lunges