07-11-2016 "Diane"

New Websitewww.crossfit-yelm.com

Warm-up:
400 meter pose running as a group
Start with practice on the wall
then-
10 Medball cleans to wallball
10 Heavy KB goblet squats
10 Heavy swings
10 Strict Presses with the bar

** Go over positions of the clean and the foot work in the split jerk **

Skill:
10 Min Emom
2 Power clean + 1 Push Jerk

as heavy as posssible but keep the technique pretty.
Touch and Go on the cleans

Metcon:
21-15-9 reps for time of:
Deadlifts, 225/155lbs
Handstand Push-ups

CrossFit Yelm