Tuesday
Basin CrossFit – CrossFit
Warm-up
(10min) Hip/Shoulder Prep
10 Up and Over Fence + Lateral Lunge
10 Inchworms + 1 Pushup
10 Long Lunge Sequence
While Holding a Plank, perform 10 Getdown/ups , walk hands round a complete circle one way, then the other way.
10 Single Leg Glute Raises
(10min) Running/Rowing Prep
Row 2min easy
Row 1min at half of their 1km pace
Row 1min at 10sec faster than their 1km pace
Rest 1min
Perform 3 x 200m Runs at 60%, 70% and 80%
Recovery is walking back
Perform 3 x 100m Runs at 80%, 90% and 90%
Recovery is walking back
Wod prep
(15min) Prep for Snatch
Spend 5min on PVC Complex + PVC Burgener Snatch Warm Up
Then, with an empty Barbell:
2 High Pullups from the ground
3 Muscle Snatch from the ground
4 Power Snatch
2 Rounds with an empty Barbell
* Add a little weight and perform one more time
Then, perform:
1 Hang Power Snatch
2 Power Snatch
3 Rounds
* The last set should be at their working weight.
wod
Metcon (Time)
3 Power Snatch (185/125lbs)
Row 1km
5 Power Snatch (185/125lbs)
Run 400m
7 Power Snatch (185/125lbs)
Row 1km
9 Power Snatch (185/125lbs)
Run 400m
Metcon (Time)
3 Power Snatch (135/95lbs)
Row 1km
5 Power Snatch (135/95lbs)
Run 400m
7 Power Snatch (135/95lbs)
Row 1km
9 Power Snatch (135/95lbs)
Run 400m
Metcon (Time)
3 Power Snatch
Row 750m
5 Power Snatch
Run 400m
7 Power Snatch
Row 750m
9 Power Snatch
Run 400m
competitors
Metcon (Time)
21-15-9
Bike (calories)
c2b Pull ups
target Burpee