06/19/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

06/19/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

5 bowler squats each leg

5 cossack squats each leg

Crossover symmetry

2 rounds

3 hang power cleans + 3 strict press + 1 snatch balance + 2 OHS (barbell)

Add weight X 2

Weightlifting

Overhead Squat (3 X 2, 2 X 2, 1 X 5, 1 X 2, 1 X 3 )

Work to a heavy for the day then drop weight for the last two sets

Metcon

Metcon (Time)

15 calories on the rower

9 pull-ups

3 OHS #95/65

5 rounds
RX+

C2B Pull-ups

OHS #135/105

Accessory Work

Plyo Push-ups (3 X 10)