07/09/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/09/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

10 hollow rocks on the bar

5 squat lunges

1 minute thread the needle each arm

2 rounds

3- 3 count down- 1 count up front squats (barbell)

Add weight X 2

Weightlifting

Front Squat (1 X 8, 4 X 4, 1 X 8)

Work up to a heavy for the day

Metcon

Metcon (Time)

30 calories on rower

30 front squats #95/65

30 handstand push-ups

Then

1 squat clean

#115/80, #135/95, #155/110, #175/125, and #185/130
RX+

Strict HSPUs

Squat Cleans

#135/95, #165/115, #185/130, #205/145, and #215/155

Accessory Work

Hammer Curls (3 X 10)

Heavy as possible