01/09/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/09/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

20 chain breakers

30 seconds wrist stretch

2 rounds

5-3 count up 3 count down strict press (barbell)

Add weight and repeat

1 X 10 fast strict press no pause at the top

Weightlifting

Shoulder Press (3 X 3 )

*strict

Work to a heavy

Push Press (3 X 2 )

Work to a heavy

Push Jerk (6 X 1 )

Work to a heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

2 SOH #155/110

4 bar facing burpees

4 minutes

Rest 4 minutes
RX+ #185/130

Metcon

Metcon (AMRAP – Rounds and Reps)

4 hang power clean #155/110

8 ring dips

4 minutes
RX+

#185/130

Strict ring dips

Accessory Work

Dumbbell Bent Over Rows (2 X 20 each arm )

Heavy as possible