01/02/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/02/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 clean grip deads + 2 hang cleans + 2 strict press + 1 power clean (barbell)

Add weight X 2 if possible

Build up to a 65% power clean for the complex

Weightlifting

Alternating Air Squat + Power Clean Complex EMOM (EMOM for 12 minutes )

Odd minutes: 10-15 air squats

Even minutes: 5 touch and go power cleans

Work between 65-75% for the entire complex

*must be touch and go cleans

Metcon

Metcon (Time)

45 thrusters #95/65

45 pull-ups
Scaled option-

modified weight on thrusters

jumping pull-ups

RX+

Thrusters #115/80

Strict pull-ups

Accessory Work

Superman Holds (15-30 seconds X 5 )

Rest 30 seconds between sets