02/12/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

02/12/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

45 second wrist stretch

5 air squats with 3 second hold in the bottom

2 rounds

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

Add weight X 2

Weightlifting

Power Clean + Front Squat Complex (EMOM for 10 minutes )

1 power clean + 2 front squats
Work up to a heavy for the day

Metcon

Metcon (Time)

15 cals on the rower

20 thrusters #75/55

3 rounds

Rest 3 minutes

35 pull-ups

Rest 3 minutes

35 burpee box jump overs “24/20
RX+

C2B pull-ups

Burpee box jump overs “30/24

*fight to hold onto the bar as long as possible on the thrusters. Recovery on the rower. Find your dark place as much as possible. Open is only 2 weeks away

Accessory Work

L-Sit (3 X 30 seconds ME)

Rest 1 minute between sets