10/11/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/11/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

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

Add weight X 2

Weightlifting

Squat Clean + Double Hang Squat Clean + Split Complex (One complex every 2 minutes for 12 minutes )

1 squat clean + 2 hang squat clean + 1 split jerk
Work up as you feel working to a heavy for the day.

Work more speed and efficiency rather than weight.

Bench Press (3 X 5)

All sets as heavy as possible

Metcon

Metcon (AMRAP – Rounds and Reps)

5 dumbbell hang clean and jerk #50/35 (right)

5 dumbbell hang clean and jerk #50/35 (left)

30 double unders

10 minutes
Scaled option- modified weight

60 singles

Accessory Work

Oblique Crunches (50 reps each side )