12/29/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/29/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Butt kicks back

Back pedal down

High knees back

5 L sits + 30 second dead hang

2 rounds

3-3 count down 3 count up back squats

Add weight X 2

Back squat warm up sets to get ready for the weightlifting

Weightlifting

Back Squat (Triples EMOM for 10 minutes )

*80-120% of body weight

*use the same weight for all 10 sets

Bench Press (3 X 10)

Heavy as possible

Metcon

Metcon (Time)

30 deadlifts #95/65

20 SOH #95/65

20 deadlifts #115/80

10 SOH #115/80

10 deadlifts #135/95

5 SOH #135/95

Rest 3 minutes

30 pull-ups

Rest 2 minutes

30 T2B
RX+

#115/80, #135/95, #155/110

C2B

Accessory Work

Dumbbell/KB Shrugs (3 X 12 )

Heavy as possible