01-02-2015

New Website: www.crossfit-yelm.com

Today's hours:
6:30am class, 9am class, 11:30am open gym, 12:30pm class

Warm-up:
800 meter sandbag run
high skips down and back
lunge down and back
10 triplaner stretch (forward,arm stretch over, twist)
10 prayer stretches
Burgener Warm-up

Strength/Skill:
Power Snatch 1-1-1-1-1
work on form, range of motion, bar path, positions

Partner Metcon:
(split up work however you see fit, 1 athlete works at a time)
Spring
4 min AMRAP
-20 double unders
-15 hang snatches 75/55lbs
Rest 1min
Summer
4 min AMRAP
-20 mountain climbers
-15 toes to bar
Rest 1 min
Fall
4 min AMRAP
-20 wallballs 20/14
-15 power cleans 75/55lb
Rest 1 min
Winter
4 min AMRAP
-20 jumping squats
-15 burpees
CrossFit Yelm