11/27/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/27/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 clean deadlifts + 2 hang power cleans + 2 power cleans (barbell)

Add weight X 2

Weightlifting

Power Clean (Triples every 2 minutes for 12 minutes )

All working sets at 85-90%

No touch and go

10 second reset between each rep

Work for no misses

Metcon

Metcon (Time)

4 power cleans #135/95

4 pull-ups

4 power cleans #135/95

8 pull-ups

4 power cleans #135/95

16 pull-ups

4 power cleans #135/95

32 pull-ups
Scaled option- modified power clean weight with jumping pull-ups

RX+

Power Cleans #185/135

C2B

Accessory Work

GHD Hip Extensions (3 X 12 )

https://youtu.be/7X075Hrl5lE

Rest as needed between sets