03/04/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

03/04/2019

Yellowstone CrossFit – CrossFit

Weightlifting

Warm-up

5-10 minute coaches warm up

1 and 1 Quarter Front Squat ( 3 X 2)

Work up to as heavy as possible without neglecting speed

Front Squat (5 X 2 )

All sets 85%+

Rest as needed between sets

Metcon

Metcon (Time)

50 dumbbell squats #50/35

50 air squats

50 dumbbell alternating lunges #50/35

50 air squats

Accessory Work

Leg Holds (Max effort X 3 )

Rest 30 seconds between sets