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

Front Squat (87% 2 x 2)

conditioning

Metcon (Time)

for time:

104 x wallballs 20/14

52 x pullups

oly class (advanced)

Snatch (Max for the day + 4 x 1 @ 85%)

Clean and Jerk (Max for the day + 4 x 1 @ 85%)

GHD Situps (3 x 20)

sleds

Oly (beginner)

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

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