01/11/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/11/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Butt kicks back

20 chain breakers

10 pvc pass throughs

2 rounds

3 clean grip deadlifts + 3 hang power cleans + 3 hang squat cleans (barbell)

Add weight X 2

Weightlifting

Clean Deadlift + Power Clean Complex (EMOM for 10 minutes )

1 clean grip deadlift + 1 power clean
Work up to a heavy for the day

*clock stays running

Hang Power Clean (EMOM for 10 minutes )

Work up to a heavy for the day

Metcon

Metcon (Time)

30 dubbs

20 hand stand push-ups

10 devil press #30s/20s

4 rounds

Accessory Work

Dumbbell Forearm Curls (2 X 25 each arm )

Heavy as possible