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Yakima’s CrossFit Reformation 9.18.13

17
Sep

Yakima’s CrossFit Reformation 9.18.13

Jayce OHS 2yrs

Prep work:

3 rds
Arm bar stretch R/L
15 KB deadlifts

Breakdown on the clean.

Conditioning:

21-15-9

single bell long cycle switch as needed.

Let your technique and strength determine how heavy you go.

after each set you will run 200m, finish with the run.

-Post weight used and time to comments

Optional Strength:

Close grip 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:

Table top stretch
pretzel stretch
Forearms

11 Responses

  1. sandra

    44# 5:?? I dont remember I was too busy thinking about brendens voice saying hike a ball put on the sweater, karate chop push and sit. Bring it down palm to face fist to chest bone. Your lucky I kept count in my rounds.

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