10/18/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/18/2017

Yellowstone CrossFit – CrossFit

Warm-up

Run 100

Butt kicks down

Back pedal back

2 rounds

20 pvc pass throughs

5-bench press with a 3 count negative X 2

Add weight when possible and then increase weight on the following set if possible

Weightlifting

Bench Press (1 X 6, 1 X 4, 3 X 2 )

Increase weight each set working to as heavy as possible

Metcon

Metcon (Time)

25 DB snatch #50/35

10 burpee box jump overs “24/20

25 DB snatch

10 burpee box jump overs

25 pull-ups

10 burpee box jump overs

25 pull-ups

10 burpee box jump overs

25 push-ups

10 burpee box jump overs

25 push-ups
RX+

C2B pull-ups

Burpee box jump overs “30/24

*no hands on box

Accessory Work

7 underhand grip pull-ups X 3

7 ring dips X 3- strict if possible X 3