09-07-2015

New Website: www.crossfit-yelm.com

Class time for today Labor Day
6:30am class
7:30am-9am OPEN GYM
9am class
10am-11am OPEN GYM
CLOSED THE REST OF THE DAY

Warm-up:
Run /Bike or row on your own:
20 Hand Release push-ups
20 Jumping air squats
Mobility
Warm up push press

Strength:
Push Press Series 20 reps Minus 15 lbs from your 5 rep max
or repeat a failed 20 rep
or add 5lbs to your last successful 20 rep weight

Metcon:
Partner WOD:
15 minute AMRAP
Overhead barbell Carry, 75/55lbs 100 m (set down bar 10 burpee penalty)
50 Thrusters, 75/55 lbs
Overhead barbell Carry, 95/65 lbs, 100 m
50 Front Squats, 95/65 lbs
Overhead barbell Carry, 125/85 lbs, 100 m
AMRAP Squat Clean Thruster, 125/85 lbs

Complete as many squat clean thrusters as possible in the time remaining after the barbell carries, thrusters and front squats. Teammates must alternate each squat clean thruster rep. Teams must change weights before each barbell carry.

Score is total squat clean thrusters


CrossFit Yelm