4.11.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

4.11.17

Yellowstone CrossFit – CrossFit

Warm-up

2 Rounds not for Time:

10 Push-ups

10 Jumping Squats

10 Med-ball S2O

10 Med-ball Cleans (squat)

Weightlifting

Bench Press (2×6@75%, 2×5@80%, 1×2@85%)

Your score is the weight you based your percentages off of.

Weighted Pull-ups (4×6)

If you can not do strict pull-ups continue working on strength with a band, box or a spotter. If you can do 6 strict pull-ups easily then add weight with either the belt or dumbells

Metcon

Metcon (Time)

3 x 400m Run

*rest 1:1
Score is total time, including rest.

Accessory Work

3 x 5 Clean-grip 2nd pull Deadlift (going from the knee or hang position to power) @75% of 1rm Squat Clean.