CrossFit Basinview – CrossFit
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
Weightlifting
A: Metcon (Weight)
EMOM 10 minutes
Odd: Row 15/12 cals
Even 3 Hang Squat Snatch @ 65%
Score: Barbell load
Scaling Options
Beginner:
EMOM 10 minutes
Odd: 3 Hang Snatch* @moderate
*Receiving as low as possible but with good form
Even: 3 OH Squats
Intermediate:
EMOM 10 minutes
Odd: Row 15-10 cals
Even 3 Hang Squat Snatch @ 135-95 lbs or 65%
COMP:
EMOM 10 minutes
Odd: Row 15-12 cals
Even 3 Hang Squat Snatch @ 60%
Metcon
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
Score:
1. Total rounds + reps
2. Time
TC: 25mins
Scaling Options
Beginner:
15 Snatch grip btn thrusters @light
15 Abmat Sit-ups or V-ups
Intermediate:
15 OHS @75/55
8-15 TTB or Toes to eye level
COMP:
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