05-26-2016 "LuRong WOD2"

New website: www.crossfit-yelm.com

Warm-up:
Running drills

15 Pass Throughs
15 Primal pull throughs
15 H/R push ups


Strength:
Bench Press 20 rep series
1. redo a weight that you missed
2. add 5lbs to your last successful 20 rep
3. Minus 25lbs off you 5 rep max


Metcon
This is a timed workout with a descending ladder of Wall Balls and Power Snatches. The rep sequence is 21-15-9-6-3 and there is a 12-minute time cap. Every uncompleted REP counts as a 1-second penalty. The prescribed weights and movements are the same for all divisions.


LEVEL 3 
Wall Balls 20 lbs @ 10 ft 14 lbs @ 9 ft 
Power Snatches 95 lbs 65 lbs 
LEVEL 2 
Wall Balls 14 lbs @ 10 ft 10 lbs @ 9 ft 
Power Snatches 75 lbs 55 lbs  
LEVEL 1
Wall Balls 14 lbs @ 9 ft 10 lbs @ 8 ft 
Power Snatches/ Ground to Overhead 45 lbs 35 lbs
CrossFit Yelm