05/14/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

05/14/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Open hips back down

5 bowler squats each leg

10 hollow rocks + 20 second dead hang

2 rounds

3 clean grip deadlifts + 3 hang squat cleans + 1 strict press +1 push press + 1 push jerk + 1 split jerk (barbell)

Add weight X 2

Weightlifting

Squat Clean + Hang Squat Clean + Jerk Complex (One complex every 2 minutes for 20 minutes )

1 squat clean + 1 hang squat clean + 1 push jerk + 1 split jerk
Work up to as heavy as possible for the day

Metcon

Metcon (Time)

30 wall balls #20/14

30 pull-ups

30 box jump overs “24/20

30 shoulder to overhead #95/65
RX+

C2B pull-ups

SOH #135/95

Accessory Work

Weighted Sit-ups (10 sit-ups EMOM for 6 minutes )