Thursday

Basin CrossFit – CrossFit

OLY class

5:30-6:30 pm

Snatch (3rm cluster)

High-Hang Snatch (3 x 2 )

Snatch Pull (3 x 3)

Snatch Grip Deadlift (3 x 3)

Strength Cycle

advanced class

Power Snatch (3rm, -5%, -10% (clusters))

Snatch Grip Deadlift (3rm, -5%, -10%)

RDL (3rm, -5%, -10%)

snatch grip shrug (3rm, -5%, -10%)

snatch grip bent row (3rm, -5%, -10%)

strict pullup (3 x 3)

weighted if possble

drop pullups (2 x 5 + me)

perform strict with a dumbbell weight behind knee, then drop the weight and switch to kipping pullups uninterrupted.

Rope Climb (5 x 15′ x 2 (two trips ub count as one))