New Website: www.crossfit-yelm.com
Week 3 Charity of the Week
Yelm Senior Center
We are collecting Office Supplies
YSC Runs off a very limited budget
copy paper
Staples
pens
post it notes
dry erase markers
File Folders
Card tables
Warm-up:
7-10 mins of:
Plank to downward dog 10 reps
Band around the rig doing banded arm circles 5 reps each way
Lateral lunges x5 each leg
3 squat snatches (add weight each round) closer to the working weight by the end
http://themovementfix.com/crossfit-17-3-prep-strategy/
Metcon: 17.3
Prior to 8 mins, do:
3 rounds of:
6 Chest-to-bar Pull-ups
6 Squat Snatches, 95/65 lbs
-- then --
3 rounds of:
7 Chest-to-bar Pull-ups
5 Squat Snatches, 135/95 lbs
* Prior to 12 mins, do:
3 rounds of:
8 Chest-to-bar Pull-ups
4 Squat Snatches, 185/135 lbs
* Prior to 16 mins, do:
3 rounds of:
9 Chest-to-bar Pull-ups
3 Squat Snatches, 225/155 lbs
* Prior to 20 mins, do:
3 rounds of:
10 Chest-to-bar Pull-ups
2 Squat Snatches, 245/175 lbs
* Prior to 24 mins, do:
3 rounds of:
11 Chest-to-bar Pull-ups
1 Squat Snatch, 265/185 lbs
* If all reps are completed, time cap extends by 4 mins
Movement standards
www.games.crossfit.com
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