11-05-2015 "EDW wod #1 2015 battle series"

New Website: www.crossfit-yelm.com

Thursday: 

CrossFit  6:30am & 9am
 Class 12pm B-Fit :30min
Class 12:30pm "Olympic Lifting"

OPEN GYM 3PM
CrossFit 4pm

CrossFit Kids 4:45pm-5:30pm (10-14yrs)
CrossFit 5:30pm & 6:30pm
BASIC Pro. please call (sign-up Required for new athletes)



Warm-up:
High Kicks down and back
Crab crawl down bear crawl back
10 Primal pull throughs
10 Lateral lunges with Pvc
10 Pvc Pass Throughs



Strength:
20 rep Thruster Series (minus 30lbs)

Metcon:
Amrap 15 mins of:
5 Power Snatches, 135/95 lbs
10 Toes to bars
15 Box Jumps, 24/20 in

OR

Everyday Warrior WOD 1 week 1

WORKOUT #1

1a. 3 min Amrap
Bar Facing Burpees

1b. 12 Min.
Find max Clean and Jerk


Notes:
This WOD is performed with a 15 min running clock.  Athletes will use the 3 mins to perform bar facing burpees, Then have 12 minutes to establish a 1 rep max clean and jerk.  Athlete in the RX division must jump over the bar with both feet at the same time when performing bar facing burpees, all other divisions may  perform step overs.  Your first clean and jerk attempt must be loaded on the bar prior to beginning the wod.  Cleans must start from the floor and move to the shoulder in one movement, No hang cleans
Score will be the combined total burpees performed and the max clean and jerk weight.


CrossFit Yelm