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

conditioning

Metcon (AMRAP – Rounds)

10 minute amrap:

50 x double unders

5 x strict pullups

10 x back squats 135/95 (from ground)

oly class (advanced)

Snatch (max for the day, 2 x 1 @ 90%)

Clean and Jerk (max for the day, 2 x 1 90%)

GHD Situps (3 x 20)

sleds

Oly (beginner)

Clean and Jerk (3rm + 2 x 3 @ 95% + 2 x 3 @ 90%)

RDL (3rm + 2 x 3 @ 95% + 2 x 3 @ 90%)

Front Squat (3rm, 3 x 3 95%, 2 x 3 90%)