04/13/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/13/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal down

Side shuffle down

Side shuffle back

1 minute thread the needle each side

2 rounds

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

Add weight X 2

Power cleans working up to 75% for the weightlifting

Weightlifting

Power Clean (Singles EMOM for 20 minutes )

Work at 75-90% for the 20 minutes

Do not exceed 90%

Metcon

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats
If you get through this the sequence is

5 pull-ups, 10 push-ups, and 15 air squats added every round so the next round is

35 pull-ups

70 push-ups

105 squats

Accessory Work

Handstand Holds (ME X 3 )

Rest 60-90 seconds between sets

More advanced face the wall during the holds