11/01/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/01/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Double Hang Power Clean + Split Jerk Complex (One complex every 90 seconds for 12 minutes )

2 hang power cleans + split jerk
Work up to a heavy

Metcon

Metcon (Time)

15 double unders

30 hang power cleans #95/65

30 shoulder to overhead #95/65

30 double unders

20 hang power cleans #95/65

20 shoulder to overhead #95/65

60 double unders

10 hang power cleans #95/65

10 shoulder to overhead #95/65
Scaled option-

modified weight on power cleans and SOH for

25-15-5

Single unders X 2

RX+

Hang powers and SOH #115/80

Accessory Work

Oblique Crunches (6 X 10 each side )

Rest 20 seconds between sets