11/07/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/07/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

30 second sumo squat hold

30 second handstand hold

2 rounds

5 hang power cleans

5 front squats

2 rounds

Weightlifting

Power Clean + Hang Squat Clean Complex (Every 90 seconds for 9 minutes )

1 power clean + 2 hang squat cleans
Work to a heavy

Squat Clean and Jerk (Every 90 seconds for 9 minutes )

Work to a heavy

18 minute running clock for both complexes.

0-9 minutes for complex #1

9-18 minutes for complex #2

12 total sets

Metcon

Metcon (Time)

12 clean and jerks #155/110

3 squat cleans

8 clean and jerks #175/120

3 squat cleans

4 clean and jerks #195/135

3 squat cleans

Rest 3 minutes

30 HSPUs
Deficit HSPUs #55/35

Accessory Work

20 russian twists X 3

10 tuck ups X 3