01/22/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/22/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

5 russian baby makers

30 second wrist stretch

30 second dead hang

2 rounds

3 X 3 Sots Press- start with barbell working up if possible

Weightlifting

Snatch Push Press (3 X 2 )

Can start from the rack

Work up to a heavy

Power Position Squat Snatch (3 X 2 )

Work up to heavy

Hang Squat Snatch (3 X 2 )

Work up to a heavy

Squat Snatch (3 X 2 )

Work up to a heavy

Lift every 90 seconds working through all 4 lifts on a continuous running clock the entire time.

Metcon

Metcon (Time)

30 dubbs

15 C2B

30 dubbs

15 burpee box jump overs “24/20

30/22 calorie row

Rest 90 seconds

3 rounds
*new burpee standard for all athletes doing RX

Accessory Work

Barbell Upright Rows (3 X 8)

Heavy as possible