Tuesday
Basin CrossFit – CrossFit
Warm-up
(10min) Bike or row Warmup
Perform 1min steady pace to loosen up, then:
1min – 45sec – 30sec – 15sec
* They should be all out efforts!
* Do it in partners or threes, and their recovery is the waiting time.
(5+min) Shoulder Warmup #2
1. Band Complex: internal Rotation/External Rotation + Stretches Lats/Pecs
2. Hold Back Bridge for 1min
3. 2 x Max Hold with Heavy Set of DB’s with 30sec rest between sets.
Wod prep
(5min) group Warm Up with a PVC
(10-15min) Prep for Workout
2 x 3 Hang Power Snatch + 3 OH Squat
* Use empty barbell for these two sets.
3 x 4 Hang Power Snatch + 4 OH Squat
* Increase the load each time with the last set being their working weight.
Prep as needed for the workout.
wod
Metcon (Calories)
rx+
5min Bike or row
Then:
5 Hang Power Snatch (155/115lbs)
5 OH Squat
5 Rounds
Then:
3 min Bike or row
Metcon (Calories)
rx
5min Bike or row
Then:
5 Hang Power Snatch
5 OH Squat
3 Rounds
Then:
3 min Bike or row
Metcon (Calories)
fitness
5min Bike or row
Then:
5 Hang Power Snatch (135/95lbs)
5 OH Squat
5 Rounds
Then:
3 min Bike or row
competitors
Metcon (Weight)
1 mile sled drag