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Yakima’s CrossFit Reformation 09.06.13

5
Sep

Yakima’s CrossFit Reformation 09.06.13

Came across this picture and it made me think of how lucky we are to have young men and women that are willing to sacrifice their life for this country! Thank you to every current or past military personnel! To show a small token of our appreciation for your service we do offers every active or veteran a 25% monthly discount. Again, thanks for everything you are doing or have done!
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You wanted Barbell work? Coach Loyer has granted your wish.

Prep work:

3 rounds

15 Foot Broad jump
5 Good mornings

WOD:

β€œGrace’s Sister?”

30 Clean and Jerks for time:

Notes from Coach: “In this workout I want you guys to pick a weight that is going to be challenging for you. Pick the weight that you can still perform the movement correctly. If you are new to crossfit or not very comfortable with this lift you can use only a barbell or even dumbbells.”

-Post weight used and time to comments.

Optional Strength:

**This will be performed before the WOD.

3 Attempts to come to a max complex
1 Power Clean
2 High Hang Clean pulls
1 High hang clean

-Post weight to comments.

Accessory work:

10 Sec double KB rack hold
Double KB press
5 sec overhead lock out
Going through that drill is ONE rep

3X3 (3sets of 3 reps)
(no more then 35/26 for weight)

Cool down:

800M Jog
Mobility

12 Responses

  1. 49 NINERS..... BG

    Did the strength portion first. Felt ok. Could use more practice.
    3 attempts for one rep max. 165lbs.

    WOD: “Grace” 135lbs Time : 5:35
    Overall good class today and great workouts this week!
    GO NINERS

  2. sandra

    3:42 95lbs, complex 115,125, 135 failed at high hang lost it on the squat. Kbs 26lbs each.800m jog. Thank you coaches for today, my lifts have a long way to go to look pretty. With your pushing I hope to get there.

  3. jramos1808

    3:31 PR!!!! 135# Did KB work with 44# Plan was 10,10,5,5. Yeah that didn’t happen. More like 10,6,4,3,2,1,1,1,1,1 πŸ™‚ Still took more than a minute off my previouse time.

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