New Website: www.crossfit-yelm.com
Today is open gym during all class times. Please use this time to make up a strength or a wod that you missed
Warm-up:
500 meter row
10 medball cleans
10 goblet squats
10 h/r push ups
25 ab mat sit-ups
5-10 mins stretching and rolling out, mobility
Skill/Strength:
10-20 mins
Power Cleans 1-1-1-1-1
Starting with a bar, working on bar path and positions slowly adding weight to find your max clean with good form.
EWD WOD:
10 mins to find your 1 rep max
RX : Overhead Squat
Scale: Back squat
Masters: Front squat
you only have 6 attempts in the 10 mins. From a rack off your back for overhead squats.
Partner Wod:
6 rounds of:
1 minute max thrusters 95/65lbs rx scaled 75/45lb
15 second rest
1 min max Knees to Elbows
rest 45 seconds between rounds
While your partner is doing one of the exercises, you are on the other. The clock starts and you knock out as many reps at your station while your partner is getting as many reps at their station. After the first minute of work you have 15 to switch stations with your partner and go for another full minute of max reps. Complete this for 6 full rounds.
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