12/28/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/28/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 cals assault bike

5 russian baby makers

1 minute wrist stretch

2 rounds

3 deadlift cleans + 3 hang power cleans + 3 hang squat cleans (barbell)

Add weight X 2

Weightlifting

Hang Squat Clean (1 X 4, 1 X 3, 1 X 2, 6 X 1, 1 X ME )

Work up to a heavy for the day

*ME set is 75% of your heaviest single

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
RX

Ring Muscle Ups

#53 KB for women

*if not able to do ring or bar muscle ups do strict pull-ups if possible/banded if needed

Accessory Work

Bent Over Row (3 X 12 )

*barbell overhand grip