01/23/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/23/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Butt kicks down

10 dumbbell front lateral raises- light weight (warm up)

5 L-sits

2 rounds

Gymnastics

EMOM of T2B (1-12 T2B EMOM for 5 minutes)

Pick a rep scheme you can maintain for all sets

Weightlifting

Bench Press (5, 3, 3 X 2 )

Work up to a heavy for the day

Metcon

Metcon (Time)

28 bench press #135/95

Then 3 rounds

7 power cleans #135/95

14 push-ups

21 air squats

28 sit-ups
RX+

Bench press and cleans #155/110

Plyo push-ups #55/35

Accessory Work

Hammer Curls (3 X 8 each arm )

Heavy as possible