02/28/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

02/28/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 cal assault bike

20 chain breakers

10 box jump overs

2 rounds

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

Add weight X 2

Weightlifting

Power Clean EMOM (Singles for 15 minutes )

Work up to as heavy as possible

Metcon

Metcon (Time)

30 underhand grip pull-ups

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.