wedensday
Basin CrossFit – CrossFit
Warm-up
(10min) Squat Warmup Complex
+
pvc warmup
Wod prep
Min 1: 7 Hang Power Snatch + 8 Back Squat — use empty Barbell, do unbroken
Min 2: Rest
Min 3: 7 Hang Power Snatch + 8 Back Squat — add a little weight here, do unbroken
Min 4: Rest
Min 5-Min 8 (3 rounds): 5 Hang Power Snatch + 5 Back Squat — add more weight each minute, The third round should be 10-20lbs over their working weight.
Min 9: Rest
Min 10: 5 Hang Power Snatch + Max set Back Squats — don’t go to failure here, but have them get an idea of what they are shooting for in the workout. Use their working weight.
wod
Metcon (AMRAP – Reps)
rx+
5 Hang Power Snatch (135/95lbs)
Max set unbroken Back Squat
7 Rounds
Score = Time – Total Reps
Metcon (AMRAP – Reps)
rx
5 Hang Power Snatch (115/75)lbs)
Max set unbroken Back Squat
7 Rounds
Score = Time – Total Reps
Metcon (AMRAP – Reps)
fitness
5 Hang Power Snatch
Max set unbroken Back Squat
7 Rounds
Score = Time – Total Reps