Yellowstone CrossFit – CrossFit
Warm-up
Jog down
Back pedal back
Hamstring kicks down
Open hips back down
2 rounds
3 clean grip deadlifts + 3 hang clean high pulls + 3 hang clean and jerk (barbell)
Add weight X 2
Weightlifting
Clean and Jerk (Singles every 90 seconds for 12 minutes)
Work up to a heavy for the day
Metcon
Metcon (Time)
60 cals on the rower
1 rope climb
50 air squats
1 rope climb
40 ring dips
1 rope climb
30 air squats
1 rope climb
20 ring dips
1 rope climb
10 clean and jerks #165/115
RX+
C&J #205/145
Accessory Work
Straight Legged Deadlift (3 X 8 )
Use dumbbells
Heavy as possible