18
Feb
wedensday
Basin CrossFit – CrossFit
Warm-up
15 minute clock
pvc progressions
then warm up snatch w/ weight
Snatch (1rm)
15 minutes to establish 1rm
Clean and Jerk (1rm)
15 minutes to establish 1rm
conditioning
Metcon (Time)
for time
50 snatches 115/75
w/ 5 burpees emom
50 clean and jerks 115/75
w/ 10 split jumps emom
Extra Work
4 rds
negative body lever x 4 (10 sec each)
trx shoulder bridge x 10
4 rds
single arm plank x 30 seconds
reverse hyper static hold x 10 sec
4rds
back extensions x 8
around the world x 10
4 rds
negative t 2 b x 4 (10 sec each, lower legs to l-sit position and back up)
vertical pike pull x 5