Tuesday April 16, 2024

CrossFit Basinview – CrossFit

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B: Metcon (10 Rounds for weight)

Every 2min x 10

1 Hang Squat Clean + 1 Front Squat

Build to a heavy.

Accessory Work

EMOM 12

Bottom Of Squat Hold*

Rest

Russian KB Swings

Rest

*1 inch below parallel

Tuesday April 16, 2024

CrossFit Basinview – CrossFit

View Public Whiteboard

B: Metcon (10 Rounds for weight)

Every 2min x 10

1 Hang Squat Clean + 1 Front Squat

Build to a heavy.

Accessory Work

EMOM 12

Bottom Of Squat Hold*

Rest

Russian KB Swings

Rest

Tuesday April 19, 2022

CrossFit Basinview – CrossFit

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WU: Warm-up (No Measure)

EMOM 6

Skipping

Pigeon Stretch

6/side Single Leg Deadlifts

A: Metcon (Weight)

Every 4:00 x 4

4 Tempo Deadlifts (4 Seconds Down)

6/side Front Foot Elevated Goblet Lunge

B: Metcon (5 Rounds for reps)

5 Rounds For Max Reps:

1:00 Hang Snatches (75/55)

1:00 Air Squats

1:00 Double Unders

1:00 Rest

Monday April 15, 2024

CrossFit Basinview – CrossFit

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A: Metcon (No Measure)

presses

B: Metcon (Time)

For Quality: 25min

Bike 600m

20 Hollow Rocks or Vups

20 Single Arm Push Jerks

10 Ring Rows or 1 RC

30 Crossover skips

Monday April 18, 2022

CrossFit Basinview – CrossFit

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WU: Warm-up (No Measure)

EMOM 6

Jumping Jacks

Pass Throughs

0:20 Hang + 0:20 Warrior Squats

A: Metcon (No Measure)

Every 2:00 x 7

7 Strict Pull Ups

7 Strict Dips

B: Metcon (Time)

For Time

150 Wall Balls (20/14)

Every break: 10 Toes To Bar

C: Metcon (No Measure)

OPTIONAL Accessory

3 Sets

1:00 Front Plank

10 Skull Crushes

Sunday April 16, 2023 (Partner)

CrossFit Basinview – CrossFit

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WU: Warm-up (No Measure)

EMOM 8

Air Squats

Samson Lunge

Iron Crosses

Front Rack Hold

A: Metcon (2 Rounds for reps)

AMRAP 14

15 Dumbbell Snatches (50/35)

12 Thrusters (95/65)

9 Toes To Bar

Rest 4:00

AMRAP 14

15 Dumbbell Clean and Jerks (50/35)

9 Burpees Over Bar

6 Hang Squat Cleans (95/65)

Saturday April 13, 2024 (Partner)

CrossFit Basinview – CrossFit

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Metcon

Partner Wod

AMRAP 22min

8 Power Cleans @ 65%

9 Box Jumps

10 Toes To Bar

Alternate movements with your partner.

Saturday April 15, 2023 (Partner)

CrossFit Basinview – CrossFit

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Metcon

Partner Wod

AMRAP 22min

8 Power Cleans @ 65%

9 Box Jumps

10 Toes To Bar

Alternate movements with your partner.

Saturday April 15, 2023 (Foundations)

CrossFit Basinview – Foundations

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WU: Warm-up (No Measure)

EMOM 10

Cardio

Samson Lunges

Air Squats

Cossack Squats

Jumping Jacks

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

30 Double Unders

20 Dumbbell Hang Snatches

10 Jump Squats

Rest 1:00

20/15 Calorie Bike / 30/20 Calorie Row / 25/18 Calorie Ski

Rest 1:00