05-18-2017

Memorial Day MURPH
Monday May 29th 9am-11am
-BBQ 11am-1pm
-Sign-up Sheet at the gym for Food
-Bring your own Adult beverage
-This is open to all, guest, family and friends
-Ind. and Partner WOD

Mobility Thrusday

Warm-up:
Butt Kickers
Lunge with Stretch
10 Goodmornings with bar
10 Pause Squats with bar


Strength:
20 rep Back Squat Series
add 5lbs to your last successful 20 rep
if your on track you will minus 40lbs from your 5 rep max


Metcon:

Partner up
Move the required load from floor to overhead using any movement necessary:
Men move #7000
ex. #75lbs for 94 reps, or 135 for 52 reps

Women move #5000
Ex. #45 for 111 reps, or #95 for 53 reps

If a male female pair: you must pick one bar one weight and move #6000

Power clean and Jerk or Power snatch
Use any load you choose, as the reps will be scaled accordingly
Load must touch the floor and make a full lockout on each rep to count.
FUN!

CrossFit Yelm