12/13/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/13/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Butt kicks down

High knees back

10 hollow rocks on the bar

2 rounds

2 clean grip deadlifts + 2 hang power cleans + 2 push jerks + 2 split jerks (barbell)

Add weight and repeat X 2

Weightlifting

Clean and Jerk (EMOM for 8 minutes @70%+)

*take 5 minutes to work up to 70%

*start EMOM at 70% and work up as you feel

*must be push jerks

Clean and Jerk (EMOM for 8 minutes @70%+)

*clock carries over from first EMOM for 16 total minutes

*last 8 minutes must be split jerks

Metcon

Metcon (Time)

1 clean and jerk #135/95

5 HSPUs

1 clean and jerk #135/95

10 push-ups

15 rounds
RX+

C&J #185/130

HSPUs- Strict

Push-ups- Plyo #55/35

Accessory Work

Weighted Russian Twists (3 X 30 )

*each twist counts as a rep

*heavy as possible