10/02/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/02/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 cals assault bike

5 russian baby makers

10 chain breakers

20 second dead hang on the bar

2 rounds

3 clean grip deadlifts + 2 hang squat cleans + 1 strict press + 1 push jerk + 1 split jerk (barbell)

Add weight X 2

Weightlifting

Power Clean + Hang Squat Clean + Push Jerk + Split Jerk (One complex every 2 1/2 minutes for 15 minutes )

Work to as heavy as possible

Metcon

Metcon (Time)

10 wall balls #20/14

20 push-ups

20 wall balls #20/14

40 push-ups

30 wall balls #20/14

60 push-ups
Scaled option

Wall ball thrusters

Assisted push-ups from knees

Accessory Work

Leg Holds (30-90 seconds X 3 )

Rest 30 seconds between sets

Scissor Kicks (100 reps )