Tuesday

Basin CrossFit – CrossFit

OLY class

5:30-6:30

Power Clean (3rm)

Clean deadlift (3 x 3)

Front Squat (3 x 3)

Split Jerk (3 x 3)

Strength Cycle

advanced class

Power Clean (3rm, -5%, -10%)

Clean deadlift (3rm, -5%, -10%)

Push Jerk (3rm, 1 x 3 -5%, 1 x 3 -10%)

Glute-Ham Raises (3 x 8)

clean shrug (3rm, -5%, -10%)

Reverse Hypers (3 x 8)

barbell rollouts (3 x 10)

Gymnastics

kip & pause (5 working sets)

kipping pullup with a 3 sec pause at the top chin over bar

back extension (ghd) (5 x 10-12)

conditioning

Metcon (Time)

6 rds for time:

50′ broad jumps

power clean 185/135 x number of broad jumps

dips x number of broad jumps