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

12/12/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 clean grip deadlifts + 2 hang power cleans + 1 power position squat clean + 1 squat clean (barbell)

Add weight X 2 if possible

Weightlifting

2 Count Hang Squat Clean Complex (One complex EMOM for 10 minutes )

2 count hold in hang position + 2 count hold in receiving position
Work at 65-75% for the entire complex

Work on positioning

Metcon

Metcon (Time)

21-15-9

Wall balls #20/14

Target burpees (6 inches above fingertips)

Rest 3 minutes

12-9-6

Wall balls #20/14

Target burpees
Scaled option-

Wall balls modified weight

Burpees

Accessory Work

Hammer Curls (4 X 8)

All sets as heavy as possible