Tuesday

Basin CrossFit – CrossFit

Warm-up

15 minutes

10 each 2 rds

Russian lunge

toe touch

kicks

squats

side to side

remainder of time prep your back squats

Weightlifting

super set each set of squats with 4 x 10 strict and 10 kipping hspu preferably ub

Back Squat (1 x 3 @ 70%, 80% 2×3 @ 85%, 1 x 3 @ 75%)

record heaviest weight

conditioning

5:00 wod prep (shoulder mobility)

bully stretch l/r 1:00 each

kitchen sink 1:30

thoracic overhead extension 1:30

Metcon (AMRAP – Rounds and Reps)

14 minute amrap

60 calorie row/ aerodyne

50 ttb

40 wall balls 25/20

30 power cleans

20 mups

Extra Work

Clean and Jerk (5×5, 1 x me)

every 1:30 for 6:00 complete 5 POWER clean and PUSH jerk (5 sets) begin @ 60% and add weight each rd. @ 5:00 rest exactly 60 sec then perform 1 ME around 80% of your heaviest load in the emom.