CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

60sec Row

30sec World’s greatest stretch (15sec/side)

30sec Rotating full squat T spine rotations

B. Specific

-5 snatch lift offs

-5 Snatch high pulls

-5 OHS

-5 tall Snatches

-5 tempo snatches


A: Metcon (Weight)

EMOM 10 minutes

Odd: Row 15/12 cals

Even 3 Hang Squat Snatch @ 65%

Score: Barbell load
Scaling Options


EMOM 10 minutes

Odd: 3 Hang Snatch* @moderate

*Receiving as low as possible but with good form

Even: 3 OH Squats


EMOM 10 minutes

Odd: Row 15-10 cals

Even 3 Hang Squat Snatch @ 135-95 lbs or 65%


EMOM 10 minutes

Odd: Row 15-12 cals

Even 3 Hang Squat Snatch @ 60%


B1: Metcon (AMRAP – Rounds and Reps)

B1)AMRAP 10 minutes

15 OHS 95/65lbs

15 TTB

rest 3 minutes

B2) Complete rounds and reps of B1) for time

KG: 42/30


1. Total rounds + reps

2. Time

TC: 25mins
Scaling Options


15 Snatch grip btn thrusters @light

15 Abmat Sit-ups or V-ups


15 OHS @75/55

8-15 TTB or Toes to eye level


As written

B2: Metcon (Time)

Round and reps of B1 for time

Extra Accessory

Metcon (No Measure)

Half kneeling Bottom up KB strict press

3 x 12/arm

Start and return the KB to @forehead level