Yakima CrossFit – CrossFit
Warm-up
With a partner
2 rounds:
30 alternating burpees
30 alternating air squats
Then, complete the following sequence with an empty barbell:
10 mid-grip hang snatches (between a clean and snatch grip)
10 good mornings
10 back squats
10 behind the neck presses
10 bent over barbell rows
Use the above reps as a guideline and focus more on the areas where you are sore from the week.
Complex
Take 12 minutes to build to a heavy of the following complex:
Power Clean + Thruster + Split Jerk
If you are feeling wrecked from this week, use this time to work on technique and speed.
Metcon (Time)
3 Rounds:
25 Push-Ups
50 Double Unders
25 Toes to Bar
-Rest 2 minutes-
Keep track of the time it takes you to compete each round – your score for today is the slowest of the 3 rounds, so pacing is key.
No time cap.
Cool down
500m row or 800m bike at a conversational pace. Don’t get to the point where you’re out of breath.