03/28/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

03/28/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

30 second wrist stretch

5 split jump lunges each leg

2 rounds

3 clean grip deadlifts + 3 hang power cleans + 1 strict press + 1 push press + 1 split jerk (barbell)

Add weight X 2

Hang squat clean + 1 push press +1 split jerk X 2

Weightlifting

Hang Squat Clean Push Jerk Split Jerk Complex (Every 2 minutes for 16 minutes )

Hang squat clean + 1 push press + 1 split jerk
Work up to a heavy for the day

Metcon

Metcon (Time)

3-6-9-12

T2B

Bar facing burpees

Clean and jerk #155/110
RX+

Clean and Jerk #185/130

Accessory Work

KB Holds (1 minute X 3)

Rest 1 minute between sets