3
Feb
Tuesday
Basin CrossFit – CrossFit
Warm-up
15 minutes
10 each 2 rds
Russian lunge
toe touch
kicks
squats
side to side
10 each 2 rds
judo pushup
grasshopper
groiner
pushup
10 each 2 rds
kbs
burpee
barbell squat jump
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.