05/23/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

05/23/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 calories on the assault bike

6 walking lunges

10 hollow rocks on the bar + 20 second dead hang

2 rounds

3 clean grip deadlifts + 3 hang squat cleans + 3 push jerks (barbell)

Add weight X 2

Weightlifting

Clean and Jerk Doubles (Every 2 minutes for 10 minutes )

2 clean and jerks (must be push jerk)
Work to a heavy

Not touch and go

5 second reset between reps

Metcon

Metcon (Time)

15 clean and jerk #155/110

100 walking lunges

15 clean and jerks #155/110
RX+

Clean and jerks #175/125

DB lunges #25s/15s

Accessory Work

L-Sit (3 X 10)

Rest as needed between sets