11/30/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/30/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 clean grip deadlifts + 2 hang squat cleans + 2 split jerks (barbell)

Add weight X 2

Weightlifting

Squat Clean and Jerk (Single EMOM for 10 minutes )

Work at 65-75% for the entire complex

Work speed and explosion

Must be a split jerk

Metcon

Metcon (Time)

50 handstand push-ups

Then 4 rounds of

4 squat cleans #155/110

2 rope climbs
Scaled option-

30 handstand push-ups/box handstand push-ups

Then 4 rounds of

4 squat cleans modified weight

2 rope climbs/4 scaled rope climbs

RX+

Legless rope climbs

Accessory Work

Tuck Ups (3 X 20)

Rest 60 seconds between sets