Yellowstone CrossFit – CrossFit
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
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 (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
Scaled option- modified weight