Wednesday
Basin CrossFit – CrossFit
Warm-up
(7min) Warmup — In Partners (need MB and Barbell)
While one person performs 8 reps of (2 Deadlifts + 2 Front Squats), the other person performs as many Landmines as possible.
Switch
While one person performs 8 reps of (2 Front Squats + 1 Wall Ball), the other person performs as many Windshield Wipers as possible.
Switch
* use Workout weight with the Medballs.
(8min) Mobility/Stability — Still in Partners
While one person performs 8 slow, controlled Back Extensions on the GHD, the other person holds a Hollow Rock.
Switch
While one person performs 8 Long Lunge Sequences , the other person holds a Superman on the GHD.
Switch
While one person performs 4 reps of (3 GHD Half ROM Situps + 5sec pause in the bottom position at the end of each 3 reps) (parallel to ground), the other person continuously performs 6 Cat Camels + 6 Hip Grind/Dog Pee Stretch .
Switch
Wod prep
(5min) Review Hang Power Clean
* As a group, with an empty Barbell perform:
1 Deadlift + 1 Deadlift Shrug + 1 Deadlift High Pull
1 Hang Power Clean from Pockets + 1 Hang Power Clean from Mid Thigh + 1 Hang Power Clean from Top of the knee
* Repeat the second line of movements again, this time, when you catch, land deeper. So, just above parallel.
(10min) Prep for Power Clean
Repeat the Complex with load: 1 Hang Power Clean from Pockets + 1 Hang Power Clean from Mid Thigh + 1 Hang Power Clean from Top of the knee
3 Rounds. Adding load each round. Still catching low.
Then, perform:
4 Hang Power Cleans (any way)
3 Rounds
* Add load each round. Go above working weight
wod
Metcon (AMRAP – Rounds and Reps)
Rx+
7 Hang Power Cleans (155/115lbs)
14 MB GHD Situps
28 Wall Balls (20/14lbs)
AMRAP 20min
Metcon (AMRAP – Rounds and Reps)
Rx
7 Hang Power Cleans (135/95lbs)
14 GHD Situps
28 Wall Balls (20/14lbs)
AMRAP 20min
Metcon (AMRAP – Rounds and Reps)
Fitness
7 Hang Power Cleans
14 Situps
28 Wall Balls
AMRAP 20min
competitors
Pausing Front squats (3-2-2-1-1-1)
– Build to a heavy single across the working sets. There is a 1 second pause in the bottom; try to match your current clean PR or heavier. Compare to 1/10/2017.
Clean and Jerk (2-2-2-2-2)
– 5 attempts to build to a heavy double. Do not touch and go.