CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3mins Row or Bike @increasing intensity on each min


World’s greatest stretch

10 reps/side

C. Weightlifting technical

5 Sets @30-40% of 1RM/Broomstick

– Snatch High Pull

– Hang Power Snatch

– Drop Snatch

– Squat Snatch


A: Metcon (Weight)

Establish 1RM

Snatch + Hang Snatch

Time allotted: 16-20 minutes


B: Metcon (Time)

3 rounds

100 Double unders

15 Deadlift @225/155lbs

9/7 Ring Muscle-ups

Time cap: 10mins

Cool down

Walk 200m

Foot rollout with barbell