06/25/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

06/25/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 cals assault bike

5 squat lunges

5 cossack squats each leg

10 hollow rocks on the bar

2 rounds

3 clean grip deadlifts + 2 hang squat cleans + 1 spit jerk (barbell)

Add weight X 2

Weightlifting

Squat Clean (Doubles every 2 minutes for 12 minutes )

Work to a heavy for the day

*no touch and go* 5 count reset each rep

Split Jerk (5 X 1)

Work up to a heavy for the day

Metcon

Metcon (Time)

“DT”

12 deadlifts, 9 hang power cleans, 6 push jerk

2 rounds of DT #135/95

2 rounds of DT #155/110

1 round of DT #165/115
RX+

2 rounds #165/120

2 rounds #185/135

1 round #195/145

Accessory Work

Crunches (125 reps )