Friday February 14, 2020
CrossFit Basinview – CrossFit
A: Snatch
EMOM 12
3 Reps
Start at 65%, build throughout the EMOM
B: Metcon (Time)
16 Rounds For Time (With a partner)
150/100 m Row
25′ Shuttle Sprint
10 KB Snatch 53/35
25′ Shuttle Sprint
5 Push Ups
*Tag out with partner, switch each round
Thursday February 13, 2020
CrossFit Basinview – CrossFit
A: Metcon (Time)
For Time
2km Row
Starting at 0:00, every minute perform 8 burpees
25 minute cap
Wednesday February 12, 2020
CrossFit Basinview – CrossFit
A: Hang Clean
15:00 to build to a heavy double, then one set at 90%.
B: Metcon (4 Rounds for reps)
4 Rounds
AMRAP 3
2-4-6-8-etc
Burpee Box Jump Overs (24/20)
Thrusters (95/65)
Rest 3:00 Between AMRAPS
AC: Metcon (Weight)
Accessory
EMOM 12
Minute 1: 1-2 Rope Climbs
Minute 2: 8 Single Arm Press per arm
Minute 3: 8 Single Overhead Walking Lunge per arm
Tuesday February 11, 2020
CrossFit Basinview – CrossFit
A: Back Squats
5 Sets of 2 Reps
Sets 1-3 should be building, with Set 3 ideally being 1-2 “weight jumps” away from a 2 Rep Max. Do Sets 4 and 5 at 90% of your heaviest set.
B: Metcon (Time)
For Time
1000m Row
30 Pull Ups
50 Dumbbell snatch 50/35
30 Pull Ups
1000m Row
AC: Accessory
Accessory
EMOM 10
0:40 Box Jumps (Step Down)
0:40 Plyo Push Ups
Monday February 10, 2020
CrossFit Basinview – CrossFit
A: Floating Snatch
15:00 to build to a heavy triple and then one set at 90%
A floating snatch is a hang snatch from just above the floor
B: Metcon (Time)
“Randy”
For Time
75 Power Snatches (75/55)
B: Metcon (Time)
“Randy”
For Time
75 Power Snatches (75/55)
AC: Metcon (Weight)
Accessory
3 rounds. Not For Time
50′ mixed carry left arm up
50′ mixed carry right arm up
0:30 active hang
Mixed carry is walking with one dumbbell overhead and one by your side.
Thursday Feb 6, 2020
CrossFit Basinview – CrossFit
A: Metcon (5 Rounds for time)
Every 5min x5 sets
250m row
8×30′ shuttle sprint
50 double unders
12 thruster 45/35
What type of fitness program is right for you?
To help you decide on a fitness plan to follow this year, we prepared a quick quiz for you!
9 Reasons Why You Need A Personal Trainer
A personal trainer can be a great resource for reaching your health and fitness goals. Here are 9 reasons why you need a personal trainer.
The-C word… and why you may not say it here!
At CrossFit Basinview, we work on a complete mindset shift from “I can’t” to “I can”. It is a movement of the mind to think differently, to choose different words.
How to Cure a Bad Case of “Mom Guilt”
Julie Valdez no longer suffers from “mom guilt,” and she hopes other mothers will learn from her story and lose the guilt, too.