NEW WEBSITE: www.crossfit-yelm.com
We are starting a NEW STRENGTH CYCLE! This week is very import to establish your max lifts. Please make sure that you make up your Lifts this week if you miss any days.
Warm-up:
500 meter Row
https://www.youtube.com/watch?v=qW4icqyOJwQ&index=23&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2 rounds:
1 min lower leg tissue prep each side
20 reps ankle joint mobilization each side
1 minute goblet squat hold (35/26 or less; pull chest through)
Front squat (3-5 reps, build up to a heavy load)
Strength:
Front Squat 5-5-5-3-3
find your 3 rep max
Metcon:
Run, 400 m
21 Overhead Squats, 95/65 lbs
21 Box Jumps, 24/20 in
Run, 400 m
15 Overhead Squats, 95/65 lbs
15 Box Jumps, 24/20 in
Run, 400 m
9 Overhead Squats, 95/65 lbs
9 Box Jumps, 24/20 in
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