Thursday

Basin CrossFit – CrossFit

Warm-up

Partner Warmup

With a MB, back and forth to each other for 10 reps of each movement:

Fast Chest Passes

OH Passes

Side Passes

Lying Kick Passes — One person is standing, throwing the ball to their Partner’s feet (they are lying on their backs), who kick it back to them.

(5min) First Part of Junkyard Dog Warmup

Wod prep

With a PVC, then Barbell — Spend 10min Drilling the Snatch Balance and Squat Snatch.

* Burgener Warmup + Drills (OH Squat/Sots Press/Snatch Drops/Pressing SB/Heaving SB/Snatch Balance)

* Squat Snatch Progressions: Hang Positions – Deadlift – Full Movement

(5min) Prep for Snatch Balance

Keep these few Warmup sets pretty light

1 x 5 reps

1 x 3 reps

2 x 1 rep

wod

rx+/rx

Snatch Balance (1-1-1)

Snatch (3-3-3-3-3)

wod

fitness

Overhead Squat (3-3-3)

Power Snatch (3-3-3-3-3)