4
May
Tuesday
Basin CrossFit – CrossFit
Warm-up
active lat x 1:00 e/s
banded overhead x 1:00
bully stretch x 1:00 e/s
kitchen sink x 1:00
400 meter run
3 rds
15 kip thrus
15 hollow body rocks/ holds
15 superman rocks/ holds
Metcon (AMRAP – Reps)
14 minute alternating emom
evens 7-10 kipping pullups
deadlift x 3
you may go for 3rm if you wish, practice flat back and good posture
Metcon (AMRAP – Rounds and Reps)
for time:
30 box jumps
30 kbs
30 ground 2 overhead 135/95
30 kbs
30 box jumps
OLY class
5:30-6:30 pm
Power Snatch (3rm cluster)
Snatch Grip Deadlift (3 x 5)
Snatch Pull (3 x 5)
snatch balance +ohs (3 x 2 + 3)
Strength Cycle
advanced class
Hang Snatch (3rm, -5%, -10% (clusters))
Snatch Grip Deadlift (5rm, -5%, -10%)
RDL (5rm, -5%, -10%)
snatch grip shrug (5rm, -5%, -10%)
snatch grip bent row (5rm, -5%, -10%)
strict pullup (3 x 5 )
weighted if possble
drop pullups (2 x 5 + me)
perform strict with a dumbbell weight behind knee, then drop the weight and switch to kipping pullups uninterrupted.