01-30-2017 "CF Open WOD 13.2"

New Website: www.crossfit-yelm.com

Sign up for the CrossFit Open: www.games.crossfit.com
Starts: Feb 23rd
Cost: $20
Team Name: CrossFit Yelm


Warm-up:
10 Primal Pull Through with push up
10 KB Snatches each arm
Wrist Mobility
1 minute plank


Strength:
Wendler week 4
Deload week
Push-Press:
5 reps @ 40%
5 reps @ 50%
5+ reps @ 60%


Metcon:
Complete as many rounds as possible in 10 mins of:
5 shoulder to Overhead, 115/75lbs
10 Deadlift, 115/75lbs
15 Box Jumps, 24/20 in
For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.
CrossFit Yelm