10/17/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/17/2017

Yellowstone CrossFit – CrossFit

Warm-up

20 second hanstand hold + 1 negative on the way down

10 hollow rocks on the bar

3 rounds

Weightlifting

Alternating Power Clean + Hang Power + Push Jerk (EMOM for 16 minutes )

Alternating

1 power clean + 1 hang power clean

1 power clean + 1 push jerk
Evens – power + hang

Odds- power + push jerk

Squat Clean (Singles X 5 attempts )

Work to as heavy as possible for the day

*misses count as an attempt

Metcon

Metcon (Time)

28 cals rower

14 T2B

7 squat cleans #155/110

3 rounds
RX +

Squat cleans #185/130

Accessory Work

ME slam ball holds- heavy as possible

15 tuck ups

3 rounds