10/30/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/30/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Deadlift + Stict Pull-up Complex (One complex every 90 seconds for 15 minutes )

5 deadlifts + 3 strict pull-ups
Try to work at 50-60% for the entire complex. Must be touch and go deads

Use bands as needed for strict pull-ups

Enter deadlift weight for score and pull-ups in comments

Barbell Upright Rows (4 X 6)

Heavy as possible

https://youtu.be/KzYlXWXVw3o

Metcon

Metcon (Time)

25 deadlifts #165/115

50 knees to elbow

100 push-ups
Scaled option-

25 deadlifts-modified weight

50 sit-ups

100 assisted push-ups from knees-full range of motion

RX+

Deadlifts #225/155

Accessory Work

Dumbell Curls (3 X 10 each arm )

Heavy as possible on all sets