01/29/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/29/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

5 russian baby makers

45 seconds child pose with shoulders

2 rounds

3 clean grip deadlifts + 3 hang power cleans + 3 front squats + 3 strict press (barbell)

Add weight and repeat

Weightlifting

Power Clean + Front Squat + Push Jerk Complex (1 complex every 90 seconds for 15 minutes )

1 power clean + 2 front squats + 1 push jerk
Work up to as heavy as possible

Metcon

Metcon (AMRAP – Rounds and Reps)

7 cals on rower

7 wall balls #20/14

7 minutes
RX+

Wall balls #30/20

Rest 5 minutes

Metcon

Metcon (Time)

30 clean and jerks #135/95
RX+

#185/130

Accessory Work

Bicycles (1 minute ME X 3)

Rest 1 minute between sets