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Yakima’s CrossFit Reformation 08.05.13

4
Aug

Yakima’s CrossFit Reformation 08.05.13

I would like to congratulate every athlete that competed this weekend! Proud of everyone of you. Heard a lot of good things and can’t wait to hear all the stories! Also you will start to see Brenden this week! He will be meeting everyone, shadowing and gradually moving into his head coaching role.

Prep Work:

2 Rounds
30 sec couch stretch L/R
10 Banded lunge dislocates

Strength:

Back Squat
15 min to establish a 3 RM.

-Post weight to comments

Conditioning:

EMOTM until failure
10 m Run
Increase one 10m run every minute until failure

for example, the first minute is 1-10 M sprint, the second minute is 2 -10 M sprints, the third is 3-10 M sprints and so on until you canโ€™t complete X number of sprints in 1 minute.

-Post results to comments

Cool Down:

500m Row

6 Responses

  1. Tanya Gutierrez Leishman

    Backsquat 135/165/195/215/225 5 lb PR
    Conditioning: 16 +15×10 in the next set. So close I will be honest, I was not getting those last 2!
    Cooled down and almost passed out! ๐Ÿ™‚

  2. Boom Boom

    I got the same score as Marcos was 10meters short of 17 rounds. Did some extra stretching and air-dyne to try and break up post-muscle soreness from the weekend.

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