10/31/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/31/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Butt kicks back

5- 3 count up 3 count down strict press (barbell)

2 rounds

Weightlifting

Shoulder Press (3 X 5 )

*strict press

Work to a heavy

Push Press (3 X 4 )

Work to a heavy

Push Jerk (4 X 2 )

Work to a heavy

Metcon

Metcon (Time)

1 minute deadlift hold #155/110

5 SOH #155/110

10 power cleans #155/110

30 pull-ups

Rest 1 minute

30 pull-ups

10 power cleans #155/110

5 SOH #155/110

1 minute deadlift hold #155/110
*deadlift hold must accumulate to a minute so if you drop at 30 seconds when you pick it back up you still have 30 seconds left

Accessory Work

10 tuck ups

20 second leg holds

30 scissor kicks

Rest 30 seconds X 2