05/08/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

05/08/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Side shuffle down

Side shuffle back

5 squat lunges

2 round

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

Add weight X 2

Weightlifting

Power Position Power Clean (Singles every 90 seconds for 4 sets )

Work to a heavy

Hang Power Clean (Singles every 90 seconds for 4 sets )

Work to a heavy

Power Clean (Singles every 90 seconds for 4 sets )

Work to a heavy

Metcon

Metcon (Time)

50 calories on the rower

50 single arm dumbbell hang clean (right) #50/35

50 single arm dumbbell hang clean (left) #50/35

50 air squat

50 push-ups

2 rounds
RX+

WB air squats #20/14

Decline box push ups

Accessory Work

Dumbbell/KB Shrugs (3 X 8 )

20 second hold in the top of the last shrug on rep 8

Heavy as possible