06/08/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

06/08/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Side shuffle down

Side shuffle back

5 bowler squats each leg

crossover symmetry

2 rounds

3 clean grip deadlifts + 3 hang squat cleans + 1 full squat clean (barbell)

Add weight X 2

Weightlifting

Squat Clean (2 X 3, 3 X 2, 4 X 1)

*no touch and go* reset each rep

Work up to a heavy for the day on each rep scheme

Metcon

Metcon (Time)

2018 Regional Event 3

3 rounds for time of:

9 ring muscle ups

36 ft handstand walks

36-45-54 single leg squats

36 ft handstand walks
Muscle up options if not RX:

Bar/RIng progression/9 ring rows + 9 dips

Handstand options if not RX:

6-5 ft walks to the wall/36 ft bear walks(this is a walk to simulate shoulder stimulus)don’t rush through