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Yakima’s CrossFit Reformation 09.13.13

12
Sep

Yakima’s CrossFit Reformation 09.13.13

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Prep Work:

3 rds
5 RDL’s
5 Clean pulls
3 inchworms (no push up)

WOD:

9-7-5-3-1

Power Cleans (no more then 155/115)
60M run after each set of Power cleans

-Post weight and time to comments.

Optional strength:

We will be substituting the power cleans for Cleans, weight is up to you.

-Post weight and time to comments.

Conditioning/Tech:

50-30-10

American Swings (no more then 53/35)
Double Unders

*if you are new to these movements you can definitely do Russian swings and single skip jumps but I encourage you guys to try the new movements

Cool down:

Row or Air-dyne for 5 min

17 Responses

  1. Cory Van Tress

    135# power cleans, felt a little to stiff to do the cleans today. Not sure on time, should have gone a bit heavier . Power cleans have always been one of my favorite lifts, glad we are doing more of them

  2. Andrea

    5:01 with 55#. I went light because I tweaked my back last weekend doing cleans and didn’t want a repeat performance.

    It is amazing to me that I haven’t picked up my rope in ages and Still managed to get some of the prettiest double unders today. Not tons, but enough to make me happy!

  3. BG GO NINERS

    Hurting….! Note to self: stick with the 5am class.
    WOD: Squat Cleans 175lbs Time 9:51
    American KB Swing 53lbs (DNF)
    Was out often comfort zone.
    Still a great WOD

  4. Tina Flores

    135/60 meter 9:14 I think…Personally pretty proud of myself for doing the 135…wasn’t sure if I was gonna make it :/ Tanya pushes me to be better 🙂

    35lb kb
    Double unders

    Apparently I do angry double unders 🙂

  5. Tanya Gutierrez Leishman

    Cleans @ 130 in 7:06. 35 lb kb.
    For the record Tina was the one who decided to throw more weight on the bar. I then had to follow. It was a good decision. 😉 Need to keep focusing on making sure my legs are tracking out.

  6. Springer

    Power Cleans @155 finished @6:25, felt good.

    53lb KB Swings, mostly singles strung 2 or 3 doubles together a couple times, haven’t jumped rope in about 15 years, enjoyed it more than I expected.

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