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

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

Rope Climb (5 x 15′)