08-24-2015

New Website: www.crossfit-yelm.com

Warm-up:
run/bike or row on your own
5 mins into class as a group:
Outside 2 sets each partner banded runs
15 single leg raises (on the rig)
10 Tri Planier hip ext. (forward/side and twist)
on the wall 10 o/h squats with a 5 sec pause at bottom
10 snatch balance with bar


Strength: 15 mins as a group:
Week 3 wendler O/H Squat
5 reps @ 75%
3 reps @ 85%
1 rep @ 95%
THEN
Push Press 20 rep series (minus 35Lbs from 5 rep)
or
repeat the last weight you missed 20 reps


Metcon 35 minutes in as a group:
For Time:
Row 1000 m
20 Power Cleans, 115/75lbs
20 Box Jumps 24/20 in
20 Sumo Deadlift High Pulls, 115/75lbs
20 Burpees
100 Double unders


CrossFit Yelm