NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
100 single jump ropes
20 Push ups
20 Air squats
2rounds:
10 lateral lunges
:30 prayer stretch
:30 squat hold
METCON: LuRong Wod 7
7 Minute AMRAP "Dynamix
Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:
- 6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)
- 8 American KB Swings/Russian KB Swings
- 12 Sumo Deadlift High Pulls/Sumo Deadlifts
MEN
Level
6 Hand Stand Push Ups/HRPU/HRPU from the knees
8 American Kettle Bell Swings with 70/53/35 Russian lb KB
12 Sumo Deadlift High Pulls with 70/53 no high pull/35 no high pull lb KB
6 Hand Stand Push Ups/HRPU/HRPU from the knees
8 American Kettle Bell Swings with 70/53/35 Russian lb KB
12 Sumo Deadlift High Pulls with 70/53 no high pull/35 no high pull lb KB
WOMEN
Level
6 Hand Stand Push Ups/HRPU/HRPU from the knees
8 American Kettle Bell Swings with 53/35/18 russian lb KB
12 Sumo Deadlift High Pulls with 53/35 no high pull/18 no high pull lb KB
6 Hand Stand Push Ups/HRPU/HRPU from the knees
8 American Kettle Bell Swings with 53/35/18 russian lb KB
12 Sumo Deadlift High Pulls with 53/35 no high pull/18 no high pull lb KB
Rest 5 minutes get a partner Metcon #2:
Switch with partner for 8 minutes on each cycle
EMOM
Partner 1: 5 Power Snatches (You pick the weight)
Partner 2: Airdyne Bike :30
Rest 2 min
5 Squat Cleans (you pick the weight)
Row :30
Rest 2 min
5 Deadlift (you pick the weight) Battling Ropes :30
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