01-18-2016 "GI Jane Learns to Clean"

New Website: www.crossfit-yelm.com

Warm-up:
10 Primal Pull Throughs
10 PVC Pass Throughs
10 PVC Lateral Lunges
10 Jumping Air Squats
10 Push presses
10 Overhead Squats with Bar

Strength:
Week 2 Wendler Overhead Squat
3 reps @ 70% of 1 RM
3 reps @ 80% of 1 RM
3 reps @ 90% of 1 RM

-then-
1 set of 20 rep Bench Press (Minus 50lbs)

Metcon:
4:00/3:00/2:00 AMRAPS of:
6 Power Cleans 135/95lbs
6 Burpee Pull-ups

Rest 2:00 minutes between rounds

CrossFit Yelm