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Yakima’s CrossFit Reformation 08.02.13

1
Aug

Yakima’s CrossFit Reformation 08.02.13

6:30pm crew making up Wednesday’s workout.

new 6-30

Prep Work:

2-3 Rounds

30 sec table top stretch L/R

30 sec plate stretch L/R

Skill Work:

Level 1:

Take 15 minutes to work on  Rope climbs Work on figuring out how to get a lock with your feet on the rope. Figure out how to use your legs and not pull with your arms.

Level 2:

Rope Climbs:

Option 1: 5-4-3- Rest as long as it takes you to perform  between rounds.

Option 2: 3-2-1 Rest as long as it takes you to perform  between rounds.

*So if it takes  2 minutes to get 5 climbs, rest 2 min before starting the set of 4…..

 

Conditioning:

Level 1:

10 Min AMRAP

5 KB Swing L/R

10 Ring Rows

15 Goblet Squats

20 ab mat sit ups

 

Level 2:

10 min AMRAP

5 KB Snatches L/R

10 Pull Ups

15 Goblet Squats

20 ab mat sit ups

* Weight is up to you, Choose something challenging but that you can move at good pace. Whatever weight you use for the snatches/ swings you will use for the goblet squats.

 

Cool Down:

800 meter run

2 Responses

  1. Jeremy Sinnes

    •10 min AMRAP
    5 KB Snatches L/R
    •53 lb kettle bell
    10 Pull Ups
    15 Goblet Squats
    •53 lb kettle bell
    20 ab mat sit ups

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