04/27/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/27/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Side shuffle down

Side shuffle back

5 russian baby makers

10 hollow rocks on the bar

2 rounds

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

Add weight X 2

Power cleans working up to 65% for the weightlifting complex

Weightlifting

Power Clean (Doubles every 2 minutes for 16 minutes )

*3 count hold in the catch of each power clean before standing up

*5 second reset between each power clean rep (no touch and go)

Work at 65-80% the entire 16 minutes working up as you feel not exceeding 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 knees to elbows

6 burpee box jump overs ’24/20

3 power cleans #165/115

3 HSPUs

18 minutes
RX+

Power Cleans #195/135

Strict HSPUs

Accessory Work

Leg Holds (20 second hold with 10 second rest X 10)