Fitness

Monday
Prep work
3 min amrap
10 air squats
5 push ups
10 beat swings

WOD
A.
Back squat
5X5 All at 75%
rest 2 min between sets

B.
3 rounds for time
20 American swings 53/35
10 Toes to bar
5 P. Clean and jerk

*The weight for the CJ goes up each set
For example
Mens Cap 135/165/185
Womens Cap  95/115/135

*18 min Cap

C.
400M cool down jog
1 min pigeon stretch each side
1 min pancake stretch

Tuesday
Prep work
3 min row
(1 min slow, 1 min moderate, 1 min fast)
2X:30 KB soleus stretch

WOD
A.
5X2:00 Min On 1 min off
Row for distance
*Pace must be repeatable

B.
8 min ARMAP
10 Alternating single DB clean and jerk 75/55
10 Burpees

C.
500m row cool down
2X20 reverse toe touch
2X1:00 calf stretch

 

Wednesday
Prep work
500 m row

2 Rds
10 Deadlift
10 Hang power clean
10 Push jerk

WOD
A.
Every 2 min for 12 min
1 Halting clean+Split jerk
*For this you will pull the bar to your knee and hold for :01 then proceed to clean the rep and finish the set, Build on each set.

B.
1K Row
100 Double unders
50 Push ups
50 Pull ups
50 Wall ball shots
*17 min cap

C.
1 min pretzel stretch each side
1 min sampson stretch each side

Thursday
Rest day

-OR-

Go visit our friends at Renu Hot Yoga located at -2209 W Nob Hill Blvd, Yakima, WA 98902
9:30 Hot Level 1
4:30 Hot Level 1
5:45 Hot level 2
7:00 Warm Yin
****Crossfit Reformation Clients get 15% off of monthly membership at Renu Hot Yoga

 

Friday
Prep work
3 min amrap
10 wall ball shots
10 Russian swings
5 push ups

2 Sets of 50′
High knees
Butt kickers
Bounding
Walking high kicks
Carioca

WOD
A.
Barbell strict press
3X5 on strict press @ 80% of 1RM
Build on each set

B.
For time
3-6 sets of
400M Run+10 Air squats
(Goal is to hit the same pace as last week on the intervals)
Rest 2 min

C.
3-5 min row/bike/walk
1:00 Calf stretch each side

Saturday
Prep work
Team stretch

WOD
A.
Teams of 2
5 rounds for time of:
4 Snatch 185/135
6 bar muscle-ups
40-ft. handstand walk

B.
12X:05 Bird dog hold (6 each side)
3X1:00 Hollow snaps

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