19
May
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