New Website: www.crossfit-yelm.com
Warm-up:
800 meter run
20 pvc pass throughs
https://www.youtube.com/watch?v=7aYo8xYsR5o&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=22
2 rounds
1 min tissue prep each side (30 sec pec, 30 sec lat)
1 min prayer stretch
10 archer push ups (at hardest level you can do correctly)
1 min prayer stretch
10 archer push ups (at hardest level you can do correctly)
Strength:
Bench press: 3-3-3-3-3
75% of your 3 rep max for all 5 sets
LuRong wod 3 Triple Tester
11 Minute AMRAP:
Ascending Ladder (3, 6, 9, 12, 15, 18..... of the following movements:
- Wall Balls
- Box Jumps
- Deadlifts
Men
Level 1 2 3
Wall Balls- 20 lbs 14lb with a 10 foot target 14lb medball clean
Box Jumps- 24 20 16 inches
Wall Balls- 20 lbs 14lb with a 10 foot target 14lb medball clean
Box Jumps- 24 20 16 inches
Deadlifts- 115 105 95 lbs
Women
Wall Balls- 14 lbs 10lb with a 9 foot target 10lb medball cleans
Box Jumps- 20 16 12 inches
Deadlifts- 75 65 55 lbs
Box Jumps- 20 16 12 inches
Deadlifts- 75 65 55 lbs
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