11/13/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/13/2017

Yellowstone CrossFit – CrossFit

Warm-up

Row 200 meters

7 hollow rocks on bar + 3 strict pull-ups (partner spot if needed/banded only if necessary)

5 air squat + forward lunge (each leg)

Weightlifting

Clean Deadlift + Power Clean Complex (EMOM for 10 minutes )

1 clean grip deadlift + 1 power clean
Work to a heavy for the day

Metcon

Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
RX for women

#35 KB

#65 power clean

“20 box

Gymnastics

Ring Dips (3 X ME )

Rest 90 seconds between each set

*scaled ring dips if needed

Accessory Work

30 second lunge hold (each leg)

Rest 30 seconds x 4