21
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
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