01/18/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/18/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

20 chain breakers

45 seconds wrist stretch

2 rounds

3 clean grip deadlifts deadlifts + 3 hang power cleans + 3 push jerk (barbell)

Add weight X 2

Weightlifting

Clean and Jerk EMOM (3 T&G EMOM for 10 minutes)

Pick a weight you feel you can maintain T&G the entire EMOM

Work on cycling the bar more than heavier

Use Grace RX weight as guideline for goal #135/95

Metcon

Metcon (Time)

60 cals assault bike

Then

5 rounds

28 dubbs

14 ring rows

7 ring dips

Accessory Work

30 seconds planks

30 seconds rest

Front plank X 3

Right side plank X 3

Left side plank X 3