Saturday
Basin CrossFit – CrossFit
Warm-up
(10-15min) Take a jog as a group to get some blood flowing.
Then, Play Hooverball to Warmup
(5min) Partner Mobility
Partner PVC Stretches – 10 reps of complex each
Wod prep
(5-8min) Review Hang Power Snatch and SDHP as a group with a PVC
First, perform a few rounds of the PVC Complex to get some additional mobility in, then:
Hang Power Snatch: Dip Drive – High Pull – High Hang Power Snatch – Mid Thigh Hang Power Snatch
Sumo Deadlift High Pull
Sumo Deadlift – Shrug – High Pull
(10min) Prep for Workout
With an empty Barbell perform;
6 Hang Power Snatch + 6 SDHP
Then, repeat the 6 reps of both for 2 more rounds. Add load each round. The second round should be done at Working weight
wod
competitors
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
– A great test of general body weight conditioning. Simple, classic, and effective. If you struggle here with the engine needed to get well over 20 rounds, it will be a great indicator of what needs to be focused on a bit more leading up to the Open.
Metcon (AMRAP – Rounds and Reps)
Rx+
3, 6, 9, 12…
Hang Power Snatch (115/75lbs)
Sumo Deadlift High Pull
As far as possible in 12min
Metcon (AMRAP – Rounds and Reps)
Rx
3, 6, 9, 12…
Hang Power Snatch (95/65lbs)
Sumo Deadlift High Pull
As far as possible in 12min
Metcon (AMRAP – Rounds and Reps)
Fitness
3, 6, 9, 12…
Hang Power Snatch
Sumo Deadlift High Pull
As far as possible in 12min