Saturday April 22, 2023 (Partner)

CrossFit Basinview – CrossFit

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Strict Press

A: Metcon Partner (AMRAP – Rounds and Reps)

AMRAP 25

10 Muscle Ups (or 20 CTB)

30 Wallball Cleans

Row 500m
*Split reps with your partner however

Saturday April 22, 2023 (Foundations)

CrossFit Basinview – Foundations

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WU: Warm-up (No Measure)

EMOM 12

Cardio

Samson Lunges

Plank

Cossack Squats

A: Metcon (4 Rounds for reps)

4 Rounds For Max Reps

1:00 Calories

Rest 0:30

1:00 Goblet Lunges

Rest 0:30

1:00 V-Ups

Rest 0:30

1:00 Dumbbell Hang Squat Cleans

Rest 0:30

1:00 Burpees

Rest 0:30

1:00 Wall Balls

Rest 0:30

Saturday April 22, 2023 (Partner)

CrossFit Basinview – CrossFit

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WU: Warm-up (No Measure)

EMOM 12

Cardio

Cossack Squats

Skipping

Straddle Stretch

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

80/60 Calorie Bike / 120/80 Calorie Row / 100/70 Calorie Ski

60 Dumbbell Hang Clean and Jerks (50/35)

40 Kettlebell Swings (53/35)

80 Burpees

60 Dumbbell Snatches (50/35)

40 Wall Balls (20/14)
*Split reps with your partner however

Friday April 21, 2023

CrossFit Basinview – CrossFit

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A: Metcon (9 Rounds for weight)

DL

B: Metcon (AMRAP – Rounds)

Death by Power Clean 115/80

Min 1, 1 PC

Min 2, 2 PC

Min 3, 3 PC

Cap is 15

Friday April 21, 2023

CrossFit Basinview – CrossFit

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WU: Warm-up (No Measure)

EMOM 6

Cardio

Spidey Lunge + Twist

8 Empty Bar Back Squats

A: Metcon (9 Rounds for weight)

Every 1:30 x 9

Back Squat

Station 1: 9 Reps

Station 2: 6 Reps

Station 3: 3 Reps

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

21 Power Cleans (95/65)

15 Burpees

9/6 Calorie Bike / 12/9 Calorie Row / 9/6 Calorie Ski

Extra: Metcon (No Measure)

OPTIONAL Accessory Work

3 Rounds

15 Banded Strict Pull Ups

20 Heel Over DB

Thursday April 18, 2024

CrossFit Basinview – CrossFit

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A: Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 30

40 Single Dumbbell Step Overs

100 Double Unders

40 Single Dumbbell Thrusters

100 Double Unders

40 Single Dumbbell Hang Clean and Jerk

100 Double Unders

40 Dumbbell Snatches

100 Double Unders

Thursday April 20, 2023

CrossFit Basinview – CrossFit

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WU: Warm-up (No Measure)

EMOM 8

Skipping

Rig Calf Stretch

Box Step Ups

Warrior Squats

A: Metcon (AMRAP – Rounds and Reps)

-Individual Version-

AMRAP 28

10 Double Dumbbell Step Overs (50s/35s)

30 Double Unders

Rest 0:30

10 Double Dumbbell Thrusters (50s/35s)

30 Double Unders

Rest 0:30

10 Double Dumbbell Hang Clean and Jerk (50s/35s)

30 Double Unders

Rest 0:30

10 Dumbbell Snatches (50/35)

30 Double Unders

Rest 0:30

A: Metcon (AMRAP – Rounds and Reps)

-Partner Version-

AMRAP 28

40 Double Dumbbell Step Overs (50s/35s)

100 Double Unders

40 Double Dumbbell Thrusters (50s/35s)

100 Double Unders

40 Double Dumbbell Hang Clean and Jerk (50s/35s)

100 Double Unders

40 Dumbbell Snatches (50/35)

100 Double Unders

Extra: Metcon (No Measure)

OPTIONAL Accessory

3 Sets

10 Hollow Rocks

10 Arch Rocks

Wednesday April 17, 2024

CrossFit Basinview – CrossFit

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Warm up

EMOM 8

Cardio

Pass Thrus

Sotts Press w/ Dowel

OHS

Overhead Squat (Every 2 x 5)

1×5 55%

3×5 64%

1×5 55%

A: Metcon (8 Rounds for weight)

Every 2:00 x 8

Choose 1

Run 200m, Row/Ski 250m, or Bike 600m

Wednesday April 20, 2022

CrossFit Basinview – CrossFit

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A: Metcon (8 Rounds for weight)

Every 2:00 x 8

Choose 1

Run 200m, Row/Ski 250m, or Bike 600m

Wednesday April 20, 2022

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 8

Jumping Jacks

Up/Down Dog

0:30 Hang

3 Deadlifts + 3 Tall Muscle Cleans + 3 Front Squats

A: Metcon (7 Rounds for weight)

Every 2:00 x 7

3 Hang Cleans

B: Metcon (AMRAP – Reps)

AMRAP 10

21-18-15

Pull Ups

Thrusters (115/85)

In Remaining Time:

Max Squat Cleans (115/85)

Extra: Metcon (No Measure)

OPTIONAL Accessory

5 Sets

5 Strict Toes To Bar