02/06/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

02/06/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

5 russian baby makers

45 seconds of thread the needle each side

2 rounds

3 clean grip deadlifts + 3 hang power cleans + 1 strict press, 1 push press, 1 split jerk (barbell)

Add weight X 2

Weightlifting

Shoulder Press (5 X 2 )

*strict press

Work up to as heavy as possible

Clean and Jerk (10 minutes to work up to a heavy single )

*must be a split jerk

Work up as you feel for the day

Metcon

Metcon (Time)

10 pull-ups

10 walking lunges

10 cals on the rower

1 clean and jerk #165/115

10 rounds
RX+

C2B pull-ups

Clean and jerks #215/150

Accessory Work

Dumbell Curls (3 X 6 each arm)

Heavy as possible for all sets