01/08/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/08/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Alternating Shoulder Press and Push-Up EMOM (Alternating EMOM for 10 minutes )

Even minutes- 4 strict press

Odd minute- 8-16 push-ups

On the strict press and push-ups try and pick a weight and rep scheme and fight to stick to it

Strict press try and be at 70-80% if possible

Push-ups can be assisted if needed

Metcon

Metcon (Time)

25/18 calories on the rower

5 clean and jerks #165/115

4 rounds
RX+

#205/145

Accessory Work

Dumbbell/KB Shrugs (50 reps )

Heavy as possible