1.30.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

1.30.17

Yellowstone CrossFit – CrossFit

Warm-up

2 rounds not for time:

Walk the length of the gym Front Rack carry with light kettle bells. (hold each bell behind your shoulder, keep your shoulder blades squeezed together and core engaged)

10 Banded Good Mornings at one end of the gym

Overhead Kettlebell carry the length of the gym (active shoulders pressing up to the ceiling and core tight throughout walk)

20 high knees in place at the other end of the gym

Then:

Accumulate 1:00 hollow hold on the ground (toes together and off the ground, core tight, and elbows inline with ears)

Weightlifting

Overhead Squat (5×3 @ 50% of 1rm – 3 second pause in the bottom.)

5 sets of 3 overhead squats from the rack with a 3 second pause in the bottom. Fight for depth and good position. Stay tight and focus on active shoulders – push the bar into the sky. If 50% is too much drop weight, ego is not your friend here patience is.

Metcon

Metcon (3 Rounds for reps)

For Reps:

AMRAP x 2:00 min.

10 Deadlifts (#95/65)

5 Hang Power Cleans (#95/65)

rest 4:00 min.

AMRAP x 2:00 min.

10 Deadlifts (#125/85)

5 Hang Power Cleans (#125/85)

rest 4:00 min.

AMRAP x 2:00 min.

10 Deadlifts

5 Hang Power Cleans (#95/#65)
We aren’t just dipping our toes in the water here people, push hard and don’t stop! Each 2 min. round is meant for you to work as hard as possible, redline, and then recover in the rest time! This week we will up the weight for the middle round. Your last round is the same as the first, so see if you can match your first round score or beat it! This will be a mental challenge to hang on to the barbell even when your forearms would make Popeye jealous! Hookgrip is your friend!