11/19/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/19/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 clean deadlifts + 2 hang squat cleans + 2 strict press + 1 thruster (barbell)

Add weight X 2

Weightlifting

2 Thrusters + 4 Burpee Box Jump Overs Complex (One complex every 2 minutes for 12 minutes )

Work up to as heavy as possible on the thrusters

Use 30/24 for box jumps if possible- scale as needed for box and do step ups if needed

Enter weight for score and box jump in the comments

Metcon

Metcon (Time)

1 hang power clean #95/65

1 DB bench press #50/35

1 thruster #95/65

Ascending every round by 1 rep each until you do the round of 10, 10, and 10

Accessory Work

Sit-up + Tuck up Complex (Every 30 seconds for 5 minutes )

5 sit-ups + 5 tuck ups