10-13-2014 "The X WOD"

NEW WEBSITE: www.crossfit-yelm.com

HAPPY 44TH BIRTHDAY ADAM T

Warm-up:

400 meter run

Pvc pass thoughs and good mornings

30 second goblet squat hold x2

https://www.youtube.com/watch?v=CduxGQA3-c8&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=30

2 rounds

- 50 single unders
- KB arm bar, 10 breaths each side (9lbs)
- 10 lateral lunges

Strength:

Back Squat 3-3-3-3-3

FIND YOUR NEW 3 REP MAX!

8 Minute AMRAP

Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is "Shoot and Ladder" of the following movements:

• Snatches
• Toes-to-Bar/Knees-to-90/Abmat Sit Ups

Level MEN
15 Snatches at 95/75/45 lbs
15 Toes to Bar/Knee to 90/Abmat sit up
12 Snatches at 95 lbs
12 Toes to Bar
9 Snatches at 95 lbs
9 Toes to Bar
6 Snatches at 95 lbs
6 Toes to Bar
3 Snatches at 95 lbs
3 Toes to Bar
6 Snatches at 95 lbs
6 Toes to Bar
9 Snatches at 95 lbs
9 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
15 Snatches at 95 lbs
15 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
...and so on 

Level WOMEN
15 Snatches at 65/55/35 lbs
15 Toes to Bar/Knee to 90/Abmat sit-up
12 Snatches at 65 lbs
12 Toes to Bar
9 Snatches at 65 lbs
9 Toes to Bar
6 Snatches at 65 lbs
6 Toes to Bar
3 Snatches at 65 lbs
3 Toes to Bar
6 Snatches at 65 lbs
6 Toes to Bar
9 Snatches at 65 lbs
9 Toes to Bar
12 Snatches at 65 lbs
12 Toes to Bar
15 Snatches at 65 lbs
15 Toes to Bar
12 Snatches at 65 lbs
12 Toes to Bar
...and so on 

SNATCH: Press outs are allowed.  A clean and jerk or ground to overhead “anyway” is allowed for Skill Level 1

 only.

TOES TO BAR: Both feet must be in contact with the bar at the same time, inside the hands.

KNEES TO 90:: The movement finishes with the athlete bringing his or her knees above parallel in front, which is defined as the top of the knees being higher than the hip crease.

AB MAT SIT-UPS: The athlete must lay all the way back until shoulder blades and the hands make contact with the ground. In order to complete a rep the athlete must touch the top of their toes. Swinging the arms forward is permitted.