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Yakima’s CrossFit Reformation 09.11.13

10
Sep

Yakima’s CrossFit Reformation 09.11.13

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Prep Work:

400M run

3Rds

30 sec hollow hold

5 push ups

WOD:

AMRAP in 15 min
20 K2E
10 Double Pushup Burpee’s
20 KB Deadlift
10 KB jerks 5R/5L (same weight as Deadlift)
200M run

-Post rounds+ reps to comments

ACC work:

2X 3 min rack hold Double KB in the front rack position.

-Post weight to comments

Optional Strength:

Bench Press

5,5,5+

Add weight according to the number of reps you accomplished last week.

0-4=you do not add weight.
5-9=you add 5lb
10-14=you add 10lb
15=you add 15lb

Post weight and reps to comments

Cool Down:

Mo’bility

13 Responses

  1. BG

    It’s funny cause some people go to the gym for 1-2 hours a day. I bet if you told them that your workout was 15 minutes they would laugh.
    WOD: 53KB 2 rounds Plus 7 Reps (K2E)
    KB hold 53KB but had to drop & rest on the 1st round. 2nd round held for 49 seconds.
    Overall better day for me then yesterday.
    #GO NINERS

  2. Tasha M

    2 rounds + 29. 26lb KB hold for hold and will try the 35lb next time. Strength Bench press: raised weight 10lbs to 55lbs and did 5+5+8. I think I could have done more than 8, but arms were done after WOD.

  3. Tina Flores

    2 + 26 with 44lb kb on my last round I bagged the knees to elbow and worked on my knees to elbow technique.

    2×3 35lb kb hold

    Dropped on the second one at like 1:30.

    I hurt my shoulder on the jerks…should have checked my ego and dropped the weight on the left side. I just thought once I warmed up to it it would get better 🙁

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