NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
Row 250 meter under 1minute GO! (for every 5 second over the minute do 1 rope climb)
https://www.youtube.com/watch?v=RBENB87QUeI
2 rounds:
Glute bridge, 10 reps (2-3 second hold at top)
Handstand walk drills (wall walks, hold an athletes feet, walk around a box)
Goblet squat (30 second hold)
Pull up hang (20-30 second hold)
Strength:
Bench Press 3-3-3-3-3
Find your 3 rep max
Metcon:
As many reps in 7 mins as you can of:
3 Clean & Jerks, 135/95 lbs
3 Toes To Bars
6 Clean & Jerks, 135/95 lbs
6 Toes To Bars
9 Clean & Jerks, 135/95 lbs
9 Toes To Bars
12 Clean & Jerks, 135/95 lbs
12 Toes To Bars
15 Clean & Jerks, 135/95 lbs
15 Toes To Bars
18 Clean & Jerks, 135/95 lbs
18 Toes To Bars
If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout.
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