04/04/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/04/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

30 Second wrist stretch

30 Second sumo squat

20 Chain breakers

2 Rounds

3 Clean grip deadlifts + 3 Hang squat cleans (barbell)

Add weight X 2

Squat cleans working up to 70% to 80% for the weightlifting

Weightlifting

Squat Clean (Singles every 90 seconds for 15 minutes)

Work at 70% to 80% for 15 minutes

Do not exceed 80%

Metcon

Metcon (Time)

30 calories on the rower

30 hang power cleans #95/65

30 front squats #95/65

30 shoulder to overhead #95/65

30 ring muscle ups
Bar muscle ups or ring progression if ring muscle ups are not an option

Accessory Work

Straight Legged Deadlift ( 3 X 6)