08/22/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/22/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 hollow rocks on bar

15 second hollow hang

Slam ball carry down an back- heavy as possible

2 rounds

Try to not come off the bar during the transistion from hollow rocks to hollow hangs.

Weightlifting

EMOM for 10 minutes

1 power clean + 1 hang squat clean + 1 jerk

Work up as you feel.

First 5 sets do push jerks

Last 5 sets do split jerks

Weightlifting

Squat Clean and Jerk (7 X 2 )

2 squat cleans + 1 jerk

Work to a heavy for the day.

Metcon (Time)

Run 300

15 pull-ups

1 rope climb

4 rounds
RX+

C2B pull-ups

Legless rope climbs

Accessory Work

3 X 10 GHD or 3 X 15 WB ab mats

1 minute KB static holds both hands X 3

Running count so if you drop at 30 seconds you have another 30 seconds when you pick them back up.