04/18/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/18/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Side shuffle down

Side shuffle back

5 bowler squats each leg

1 minute tread the needle each arm

2 rounds

3 clean grip deadlifts + 3 hang power cleans + 1 strict press + 1 push press + 1 push jerk

Add weight X 2

Clean and Jerk working up to 50% for the weightlifting

Weightlifting

Clean and Jerk (3 touch and go every 90 seconds for 15 minutes )

Work on cycling the bar more than increasing weight

Work at 50-65% for the entire 15 minutes

Use a weight you can cycle for touch and go

Metcon

Metcon (Time)

1-12

Pull-ups

Handstand push-ups

1 pull-up

1 HSPU

2 pull-ups

2 HSPUs

3 pull-ups

3 HSPUs

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12 pull-ups

12 HSPUs
RX+

C2B

Deficit HSPUs #45/25

Accessory Work

Box Jumps (3 X 10)

Rest 30 seconds between sets