New website: www.crossfit-yelm.com
Warm-up:
Running drills
15 Pass Throughs
15 Primal pull throughs
15 H/R push ups
Strength:
Bench Press 20 rep series
1. redo a weight that you missed
2. add 5lbs to your last successful 20 rep
3. Minus 25lbs off you 5 rep max
Metcon
This is a timed workout with a descending ladder of Wall Balls and Power Snatches. The rep
sequence is 21-15-9-6-3 and there is a 12-minute time cap. Every uncompleted REP counts as a 1-second penalty.
The prescribed weights and movements are the same for all divisions.
LEVEL 3
Wall Balls 20 lbs @ 10 ft 14 lbs @ 9 ft
Power Snatches 95 lbs 65 lbs
LEVEL 2
Wall Balls 14 lbs @ 10 ft 10 lbs @ 9 ft
Power Snatches 75 lbs 55 lbs
LEVEL 1
Wall Balls 14 lbs @ 9 ft 10 lbs @ 8 ft
Power Snatches/
Ground to Overhead
45 lbs 35 lbs
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