Tuesday

Basin CrossFit – CrossFit

Warm-up

mobilty

3 sets of sub max l-sits

Weightlifting

Front Squat (3 x 3 @ 80%)

conditioning

Metcon (Time)

10 power cleans 205/155

3 rounds:

400 meter run

5 x HANG power clean 205/155

3 x strict mups

10 power cleans 205/155

oly class (advanced)

Snatch (Max for the day + 3 x 1 @ 85%)

Clean and Jerk (Max for the day + 3 x 1 @ 85%)

Oly (beginner)

Snatch (3rm + 2 x 3 @ 95% + 2 x 3 @ 90%)

Snatch Grip RDL (3rm + 2 x 3 @ 95% + 2 x 3 @ 90%)