04-28-2014

NEW WEBSITE: www.crossfit-yelm.com

This is Deload week for our strength.  This means you will be doing your weights at 70% of your 1 rep max

Warm-up:
400 meter Run
10 Jumping air squats
10 Snatch Balances with bar
10 Pull-ups
20 Pvc Pass thrus
Warm-up your overhead squat

Strength:
Overhead Squat:
3-3-3-3-3 
70% of 1 rep max for all 5 sets

Metcon:
For time: 1 Power Snatch, 95 lbs 2 Ring Dips 1 Power Snatch, 95 lbs 3 Burpees 2 Ring Dips 1 Power Snatch, 95 lbs 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95 lbs 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95 lbs 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95 lbs 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95 lbs 8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95 lbs 9 Box Jumps, 20 in 8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95 lbs 10 Wall Balls, 20 lbs 9 Box Jumps, 20 in 8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95 lbs 11 Kettlebell Swings, 55 lbs 10 Wall Balls, 20 lbs 9 Box Jumps, 20 in 8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95 lbs 12 Thrusters, 95 lbs 11 Kettlebell Swings, 55 lbs 10 Wall Balls, 20 lbs 9 Box Jumps, 20 in 8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95 lbs