03/20/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

03/20/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

30 second wrist stretch

30 second sumo squat

30 second childs pose

2 rounds

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

Add weight X 2

2 squat cleans X 2

Weightlifting

Hang Squat Clean (Singles every 90 seconds for 12 minutes )

Work up to a heavy for the day

Shoulder Press (6 X 2)

*strict press

Work up to a heavy for the day

Metcon

Metcon (Time)

25 calories on the rower

25 strict press #75/55

25 hang squat cleans #75/55

25 T2B

50 push-ups

25 T2B

25 hang squat cleans #75/55

25 strict press #75/55

25 calories on the rower
RX+

#95/65

Accessory Work

Sit-ups (4 X 25)

Rest 30 seconds between sets