12/10/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/10/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

5- 1 1/4 front squats X 2

Weightlifting

Tempo Front Squats (3 X 3 @65%, 3 X 2 @75%)

3/3/1 tempo front squats
3 count down, 3 count in the bottom, 1 count up

*Stick to the tempo count over weight percentage

Have your partner count for you

If you can’t stick to the tempo count at the percentages drop weight and stick to the count

Metcon

Metcon (Time)

Teams of 2

10 hang squat cleans #135/95

20 calories on assault bike

30 pull-ups

4 rounds
Scaled option-

10 cleans #115/80

20 cals

30 jumping pull-ups

RX+ C2B

Accessory Work

Weighted Sit-ups (30 seconds X 5 )

30 seconds rest between sets