04/09/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/09/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 calories on the assault bike

5 bowler squats each leg

1 minute tread the needle each arm

2 rounds

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

Add weight X 2

1 squat clean + jerk working up to 65% to start the complex

Weightlifting

Squat Clean + Hang Squat Clean + Jerk Complex (1 complex every 2 minutes for 20 minutes )

1 squat clean + 1 hang squat clean + 1 push jerk + 1 split jerk
Work at 65-80% through the 20 minutes

Do not exceed 80%

Metcon

Metcon (Time)

20 air squats

15 push-ups

10 ring dips

5 squat cleans #155/110

1 jerk #155/110 (push jerk or split)

4 rounds
RX+

Strict ring dips

Squat clean and jerk #185/135

Accessory Work

Barbell Hip Thrusts (3 X 6)