05-24-2016

New Website: www.crossfit-yelm.com

Warm-up:
Stretch out then running drill (Jump rope drill)
10 Ring push ups
10 pvc pass thrus
warm-up bench press


Strength:
20 rep bench press series
1. repeat a failed 20 rep
2. add 5lbs to your last successful 20 rep lift
3. on track minus 30lbs from your 5 rep


Metcon:

6 minute EMOM, alternating between:
1 Power Clean  and Push Jerk, 80% 1rm
2 rope climbs or 4 lay backs with knee tucks

--then rest 2 minutes--

10 Min AMRAP
3 Push press, 10 Double Unders
6 Push press, 20 Double Unders
*9-12-15-18-21-push press
30-40-50-60-70-double unders

CrossFit Yelm