08/02/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/02/2018

Yellowstone CrossFit – CrossFit

Warm-up

30 second shuttle run

30 second side shuffle

30 second back pedal

30 second handstand walk/holds work

3 rounds

3 clean grip deadlifts + 3 hang power cleans + 3 push press (barbell)

Add weight X 2

Weightlifting

Power Clean + Hang Power Clean (Complex every 90 seconds for 15 minutes )

Work up to a heavy for the day

Metcon

Metcon (Time)

7 hang power cleans #95/65

28 double unders

EMOM 3 handstand push-ups

10 rounds
RX+

Hang Power Cleans #135/95

Strict Handstand Push-ups

*If you cant do HSPUs do 10 second handstand holds if possible

Accessory Work

Metcon (Time)

2 miles on the assault bike