13
Apr
Tuesday
Basin CrossFit – CrossFit
Warm-up
active lat x 1:00 e/s
banded overhead x 1:00
bully stretch x 1:00 e/s
kitchen sink x 1:00
400 meter run
3 rds
15 kip thrus
15 hollow body rocks/ holds
15 superman rocks/ holds
Gymnastics
strict pullup (4 x 8-12)
use bands for this progression if you cannot complete 8 strict ub, use the lightest band possible.
Ring Rows (35 accumulated)
feet elevated
face pull (35 accumulated)
use rings, trx, or bands
Metcon (AMRAP – Rounds and Reps)
10 snatches 95/65
15 front squats
20 snatches
25 box jumps
30 ohs
35 burpees
OLY class
5:30-6:30 pm
Hang Snatch (5rm unbroken)
Snatch Grip Deadlift (3 x 10)
muscle snatch (3 x 10)
Overhead Squat (3 x 10)
Strength Cycle
advanced class
Hang Snatch (5rm, -5%, -10%)
Snatch Grip Deadlift (10rm, -5%, -10%)
RDL (10rm, -5%, -10%)
snatch grip shrug (10rm, -5%, -10%)
snatch grip bent row (10rm, -5%, -10%)
strict pullup (3 x 10)
weighted if possble