05/04/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

05/04/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Back pedal back

5 bowler squats each leg

20 chain breakers

2 rounds

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

Add weight X 2

**IF YOU FEEL LIKE YOU WILL BE CRUNCHED FOR TIME TODAY CUT THE WEIGHTLIFTING A LITTLE SHORT. GET THE METCON IN TODAY BECAUSE IT IS A HERO WORKOUT. HAPPY FRIDAY!**

Weightlifting

Power Position Squat Clean (Singles at 50-60% every 90 seconds for 3 sets )

Working sets at 0:00, 1:30, 3:00 minutes

Hang Squat Clean (Singles at 60-70% every 90 seconds for 3 sets )

Working sets at 4:30, 6:00, and 7:30 minutes

Squat Clean (Singles at 75%+ every 90 seconds for 5 sets )

Working sets at 9:00, 10:30, 12:00, 13:30, and 15:00

Metcon

Wes (Time)

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

5 strict pull-ups

4 burpee box jumps, 24-in. box

3 cleans, 185 lb.

Then, run 800 meters with a 25-lb. plate
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
To learn more about Wes click here

Accessory Work

Box Dips (20 second hold + 5 dips X 4 )

Rest 60-120 seconds between sets