30
Dec
Tuesday
Basin CrossFit – CrossFit
Warm-up
15 minute clock
2 rds
10 pass thrus
10 overhead squat
5 pass thrus in squat position
10 pushups
overhead band stretch 2:00
bike 1.5 miles
3 rds
kb snatch l/r x 5
kb press l/r x 5
kb thruster l/r x 5
remainder of time use pvc snatch progressions
Weightlifting
3 x 5:00 emoms of snatch movement x 2 + 20 double unders
1:00 rest between rounds
rd1: Power Snatch (2 @ 65%)
rd2: Hang Snatch (2 @ 70%)
rd3: Snatch (2 @ 75%)
conditioning
Metcon (Time)
75 pullups for time
5 thrusters emom 135/95