Thursday

Basin CrossFit – CrossFit

Warm-up

Metcon (No Measure)

planche progressions level 1

20 minutes

high planks accumulate 3:00

tripod or frogstand 3 x 20-30 seconds (can be done floor or parralettes)

(partner)wheelbarrel hold 3 x 10 seconds

parralette judo pushup 2 x 10

parralette shoot thru pushup 2 x 10

if time remains work on partner assisted parralette handstand holds

Weightlifting

Back Squat (3 x 2 )

super set w/ 7-10 pausing c2b pullups

conditioning

Metcon (Time)

800 meter run

then :

5 rounds

5 kbs 70/53

5 t2b

5 overhead squat 135/95

then:

800 meter run

then:

5 rounds

5 kbs 70/53

5 t2b

5 overhead squat 135/95

oly class (advanced)

Snatch (4 x 1 @ 70%)

Clean and Jerk (3 x 1 @ 75%)

Clean Pull (3 x 3 90%)

Clean deadlift (3 x 3)

glute ham raises (5 x 5)

GHD Situps (3 x 20)