12.22.16 | Yellowstone CrossFit | Billings MT CrossFit Gym

12.22.16

Yellowstone CrossFit – CrossFit

Warm-up

3 RNFT:

10 med ball cleans

30 second handstand hold

Weightlifting

Squat Clean and Jerk (1RM Full Clean and Jerk)

Work to a 1RM full clean and jerk as follows:

Every 3 minutes

Min 1 3 reps at 60%

Min 3 2 reps at 70%

Min 6 and 9 1 rep at 80%

Min 12 1 rep at 90%

Min 15 1 rep at 95%+

Min 18 1 rep at 100%+

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#