11/17/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/17/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

10 walking lunges

7 hollow rocks on bar + 20 second dead hang

2 rounds

3 clean grip deads + 3 hang power clean + 3 split jerks (barbell)

Add weight and then repeat the complex X 2

Weightlifting

Squat Clean and Jerk (6 attempts )

Work to a heavy for the day

*2 count hold in the catch

*Must be a split jerk

Hang Squat Clean and Jerk (6 attempts )

Work to a heavy for the day

*2 count hold in the catch

*Must be a split jerk

Metcon

Metcon (Time)

45 air squats

15 push -ups

15 sit-ups

15 ring rows

4 rounds

Gymnastics

Strict Pull-Ups (3 X ME )

Rest 90 seconds between sets

*scale pull-ups if needed