05-05-2015 "Fight Gone Bad"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
Run/Bike or Row on your own
As a group 5 minutes into class:
10 Med ball cleans
20 Jumping Lunges
10 Tri Planier Hip Ext.
wrist mobility
Shoulder mobility with a band


Strength/Skill: 15 minutes into class as a group
EMOM for 7 Min: you pick the load/loads
Min 1: 7 Unbroken Hang Squat Cleans + 1 Jerk
Min 2: 6 Unbroken Hang Squat Cleans + 2 Jerks
Min 3: 5 Unbroken Hang Squat Cleans + 3 Jerks
Min 4: 4 Unbroken Hang Squat Cleans + 4 Jerks
Min 5: 3 Unbroken Hang Squat Cleans + 5 Jerks
Min 6: 2 Unbroken Hang Squat Cleans + 6 Jerks
Min 7: 1 Hang Squat Cleans + 7 Unbroken Jerks


Metcon: 30 minutes into class
Fight Gone bad
3 Rounds, 1 min per station of:
Wall ball, 20/14 lb 10 ft.
SDHP, 75/55 lbs
Box Jumps, 20in (everyone)
Push press, 75/55 lbs
Row (calories)
Rest 1 minute

Rotate immediatly to the next station every 1 min, the clock does not stop or reset between stations

CrossFit Yelm