NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
800 meter RUN
10 primal pull throughs
10 ring push ups
https://www.youtube.com/watch?v=klvuJHwpMPo&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=27
2 rounds:
- 30 single legged single unders each leg
- KB arm bar (10 breaths each side)
- Jerk technique work (3 strict press, 3 push press, 3 jerk balance)
Strength:
Push Press 3-3-3-3-3
Find your 3 rep max
Metcon:
EMOM x 4:00 perform:
5 Snatches 95/65, then
AMReps of Double Unders remainder of minute.
Rest 4:00
EMOM x 4:00 perform:
7 Clean and Jerk 95/65
AMReps of HR Pushups remainder of minute.
score is number of DUs and HRPUs.
No comments:
Post a Comment