Welcome to CrossFit Basic
23175 224th PL SE, Ste D-2
Maple Valley, WA 98038
Driving Directions please check out CONTACT US.
NOTE: We are at the End of the Cul-de-sac. Follow the Paint Splatters:)
4 Rounds
-400m run
-20 Push-ups
-10 Box Jumps
Rest 2 Minutes between rounds.
Score is SLOWEST of 4 intervals.
STRENGTH
Find 5RM Thruster
CONDITIONING
"Running Fran"
600m Run
21 Thrusters 95/65 lbs
21 Pull-ups
400m Run
15 Thrusters 95/65 lbs
15 Pull-ups
200m Run
9 Thrusters 95/65 lbs
9 Pull-ups
5 Rounds for Time:
-5 Deadlifts at 70-75% 3RM (Basics sub 15 heavy Russian kettlebell swings)
-15 Burpees
-rest 5 minutes
3 x 500m Row
-rest 2-3 minutes between efforts
STRENGTH
Establish 2 RM Heaving Snatch Balance
CONDITIONING
AMRAP 12
-5 Snatch Balance 115/85
-10 Toes-to-Bar
-15 Wall Balls
-20 Double-unders
STRENGTH
Work up to heavy 1RM Hang Squat Clean.
Basic: 5 Pull-ups EMOTM for 10 Minutes. Try to improve over last week's performance.
CONDITIONING
AMRAP 20
-Run 400m
-12 Hang Squat Clean 135/95 (Basics use dumbells)
-12 Burpees