01/11/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/11/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

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

Add weight X 2

Weightlifting

Power Clean (3 X 3 )

Work up to as heavy as possible

Touch and go

Hang Squat Clean (3 X 3 )

Work up to as heavy as possible

Unbroken

Clean Grip Deadlift (3 X 3)

Work up to as heavy as possible

Touch and go

Metcon

Metcon (Time)

150 air squats

75 underhand grip pull-ups
Scaled option-

100 air squats

50 underhand grip pull-ups

banded underhand grip pull-ups

No kipping

Accessory Work

GHD Situps (3 X 10)

Rest 60-90 seconds between sets