01/25/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/25/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Open hips up back

Butt kicks down

1 minute seated straddle

2 rounds

3 clean grip deadlifts + 3 hang power cleans + 3 strict press + 3 split jerk (barbell)

Add weight and repeat

Weightlifting

Strict Press + Push Press + Split Jerk Complex (3 strict press + 2 push press + 1 split jerk X 5 )

Work up to as heavy as possible

*3 count hold in the receiving on the split

Rest 2 minutes between sets

Split Jerk (Singles X 5 )

Work up to a heavy for the day

*from rack

Metcon

Metcon (Time)

12 hang power cleans #95/65

4 ring muscle ups

12 shoulder to overhead #95/65

4 ring muscle ups

4 rounds

Accessory Work

Dumbbell Bent Over Rows (4 X 8 each arm)

Heavy as possible