Thursday

Basin CrossFit – CrossFit

Warm-up

(10min)

Oly Complex

– Snatch

* At the end of the warmup, perform 2-3 reps of the Complex with the empty Barbell.

(10min) Mobility In Partners –

While one person works on one position of the Banded Shoulder Series (30sec each side), the other person performs the Jiu Jitsu Hip Drill the first switch and then the second switch, they perform Zombie Inchworms + Pushup.

Wod prep

wod

Metcon (AMRAP – Rounds and Reps)

Rx+

Snatch Complex:

(1 Hang Power Snatch (185/125lbs)

1 Squat Snatch

1 Hang Power Snatch

1 Squat Snatch)

6 Pistols

8 Pushups

Each round you add:

1 Snatch Complex

1 Round of Pistols/Pushups

As far as possible in 20min
As many rounds and reps as possible in 20min. So, if someone gets into the round of 10 Snatch Complexes, completes it, but doesn’t finish the 10 rounds of Pistol/Pushup, their score would be 9 + 112 (8 rounds of Pistol/Pushup). Remember, 1 rep of the Snatch Complex = 4 actual reps, but those 4 don’t get counted as individual reps in the scoring. They have to complete a whole round of the Complex to gain 1 rep/round of it.

Metcon (AMRAP – Rounds and Reps)

Rx

Snatch Complex:

(1 Hang Power Snatch (155/105lbs)

1 Squat Snatch

1 Hang Power Snatch

1 Squat Snatch)

6 Pistols

8 Pushups

Each round you add:

1 Snatch Complex

Metcon (AMRAP – Rounds and Reps)

Fitness

Snatch Complex:

(1 Hang Power Snatch

1 Overhead Squat

1 Hang Power Snatch

1 Overhead Squat)

6 Split Squats

8 Pushups

Each round you add:

1 Snatch Complex

1 Round of Split Squats/Pushups

As far as possible in 20min