11/29/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/29/2017

Yellowstone CrossFit – CrossFit

Warm-up

Row 200 meters

10 box jumps “20 1:1 with a partner

2 rounds

3- 3 count down 1 count up front squats

Adding weight repeat X 2

Weightlifting

Front Squat (3 X 7 )

As heavy as possible for the day

Split Jerk (1 X 4, 2 X 2, 4 X 1 )

Work to a heavy for the day

Metcon (Time)

50 foot DB walking lunges #50’s/35’s (open standard)

Then 4 rounds of

15 T2B

5 DB clean and jerks #50’s/35’s

50 foot DB walking lunges #50’s/35’s (open standard)
*only lunges to begin and end the workout

Accessory Work

Hammer Curls (3 X 8 each arm )

Heavy as possible