08/14/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/14/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

20 chain breakers

10 russian baby makers

2 rounds

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

Add weight X 2

Weightlifting

Clean and Jerk (2 X 3, 2 X 2, 4 X 1)

1 set every 2 minutes for 16 minutes

Work up to a heavy

*Must be touch and go*

*Must be push jerk*

Metcon

Metcon (AMRAP – Rounds and Reps)

Row 250 meters

5 handstand push ups

3 clean and jerks #155/110

10 minutes
RX+

Deficit handstand push ups #55/35

Clean and jerks #185/130

Accessory Work

Box Dips (50 reps)