02/11/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

02/11/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 snatch grip deadlifts + 2 hang squat snatch + 2 power squat snatch + 1 full (barbell)

Add weight only if possible X 2

Weightlifting

Squat Snatch + 2 OHS Complex (One complex every 90 seconds for 9 minutes )

Work up to as heavy as possible

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Accessory Work

Tuck Ups (10 X 10 )

Rest 20 seconds between sets