02/08/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

02/08/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (3 X 2, 4 X 1, 1 X ME )

Every 2 minutes for 16 minutes

Doubles @80% – 3 sets

Singles @90%+ – 4 sets

Drop back to 80% for one max effort set

Use a spotter

Metcon

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Accessory Work

Hammer Curls (55 reps )

Heavy as possible

Least amount of sets as possible