01/29/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/29/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Alternating EMOM of Deadlifts and Pushups (Alternating EMOM for 12 minutes )

Even minutes- 5 unbroken deadlifts as heavy as possible- 6 sets

Odd minutes- 5-15 unbroken push-ups (assisted as needed)- 6 sets

Pick a push-up number you can maintain for all 6 sets

Metcon

Metcon (Time)

2 squat cleans #185/130

10 C2B

3 rounds

Rest 3 minutes
Scaled option- modified weight and banded C2B or pull-ups if not possible

RX+

2 squat cleans #225/155

10 bar muscle ups

Metcon (Time)

50 sit-ups

50 push-ups
Scaled option-

50 sit-ups

30 push-ups

Accessory Work

Dumbbell/KB Shrugs (20-10-20-10)

All sets as heavy as possible

Rest 60 seconds between sets