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

kipping pullup (5 x 5-7 kipping pullup)

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)

7 min amrap ladder x 1,2,3,4,5,6, etc….

thrusters 45/35

burpees

then 5:00 to establish a ub 3rm power clean
have your weights for the power clean already set out during the 7 minute amrap

OLY class

5:30-6:30 pm

Power Snatch (3rm cluster)

Snatch Grip Deadlift (3 x 5)

Snatch Pull (3 x 5)

snatch balance +ohs (3 x 2 + 3)

Strength Cycle

advanced class

Hang Snatch (3rm, -5%, -10% (clusters))

Snatch Grip Deadlift (5rm, -5%, -10%)

RDL (5rm, -5%, -10%)

snatch grip shrug (5rm, -5%, -10%)

snatch grip bent row (5rm, -5%, -10%)

strict pullup (5 x 5 )

weighted if possble

Rope Climb (5 x 15′ x 2 (two trips ub count as one))