02/19/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

02/19/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

10 hollow rocks + 20 second dead hang

45 seconds of lizard position each leg

2 rounds

3 snatch grip deadlifts + 3 snatch grip high pulls + 3 hang power snatch + 3 snatch balance (barbell)

Add weight X 2

Squat Snatch + OHS Complex (EMOM for 15 minutes )

1 squat snatch + 1 OHS
Work up as you feel to as heavy as possible for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

5 squat snatch #95/65

5 OHS #95/65

10 ring dips

10 minutes
RX+

Strict Ring Dips

Accessory Work

Metcon (Time)

35 pull-ups
Strict