5.22.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

5.22.17

Yellowstone CrossFit – CrossFit

Warm-up

Row 400m

10 Banded Good Mornings

Row 300m

10 Glute Bridges

Row 200m

10 Banded Good Mornings

Row 100m

10 Glute Bridges

Weightlifting

Back Squat (1×4@60%, 1×4@70%, 1×4@80%,1×3@90%, 2×4@90%)

Metcon

Metcon (AMRAP – Reps)

Regional Event 4 (YCF Style):

For time (15 min. cap)

0:60 Handstand Hold

10 T2B

10 Deadlifts (#225/155)

0:60 Handstand Hold

12 T2B

12 Deadlifts (#225/155)

0:60 Handstand Hold

14 T2B

14 Deadlifts (#225/155)

0:60 Handstand Hold

16 T2B

16 Deadlifts (#225/155)
For your score, if you get time capped, put the number of reps you completed in the 15 min. If you finish before the time cap, you would have a score of 128 reps (each HS Hold is worth 6 reps, 1 rep for every 10 sec. hold). Make note of what time you finish in the notes section!

Also important…you are squatting heavy this week and that is enough “heavy” for your central nervous system. If the deadlift is heavy for you choose a weight that is moderate!