03/11/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

03/11/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Double Deadlift + Power Clean Complex (One complex every 2 minutes for 12 minutes )

2 deadlifts + 1 power clean
All sets as heavy as possible

Work up as you feel

Start at 75%+

Metcon

Metcon (AMRAP – Reps)

2 minute AMRAP of:

3 power cleans #185/130

3 bar muscle ups

Rest 2 minutes

5 rounds
Scaled option-

modified weight on cleans

C2B/pull-ups/banded

Accessory Work

Dumbbell/KB Shrugs (3 X 20 )

Heavy as possible

Rest 1 minute between sets