Tuesday
Basin CrossFit – CrossFit
Warm-up
(5min) Get Warm in Partners —
1. Partner 1: Jump over the PVC, Run to the end of the gym and perform 10 Air Squats, Run back and Jump over the PVC. Then, Partner 2 goes.
2. Partner 1: Jump over the PVC three times, Run to the end of the gym and perform 10 Kick Backs , Run back and jump over the PVC three times again. Partner 2 goes.
3. Partner 1: Jump over/Under two times plus one more Jump over, Run to the end of the gym and perform 10 Pushups, Run back and Jump over/under two times plus one more Jump. Partner 2 goes.
(10-15min) Bulletproof Shoulders Session #7
1 Arm Farmers Carry 75m each arm @ 100% of their 100m Max
10 palms down and palms up Nerve Flossing
Rest 30sec before doing next arm
2 Rounds
Wod prep
(5min) Review Front Squat and Push Press with an empty Barbell.
(10min) Prep for Workout
5 Front Squats + 5 Push Press (do as a complex)
4 Up and Overs
2 Rounds
* Add load each time, with the 2nd set being performed at Working Weight
wod
Metcon (Time)
Rx+
10 Front Squat (135/95lbs)
10 Over/Unders
10 Push Press
6 Rounds
Metcon (Time)
Rx
10 Front Squat (115/75lbs)
10 Over/Unders
10 Push Press
6 Rounds
Metcon (Time)
Fitness
10 Front Squat
10 Over/Unders
10 Push Press
6 Rounds
competitors
Snatch (2-2-2-2-2)
5 attempts to build to a heavy double. Do not touch and go.
Metcon (Time)
15-12-9
Burpee over bar
5-4-3
Clean & Jerk (225/155)
Another quick hitter, the cleans should be power and possibly unbroken. Scale the weight down a bit if needed, however it should still be decently heavy.