02/19/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

02/19/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Muscle Snatch (2 X 2)

https://youtu.be/LRcTB2-Xyg8

Work up weight to warm up

Power Position Squat Snatch (2 X 2)

Work up weight to warm up

Hang Squat Snatch (2 X 2)

Work up weight to warm up

Squat Snatch (4 X 1)

Work up to as heavy as possible

Metcon

Metcon (AMRAP – Reps)

30 seconds ME of T2B

30 seconds ME of burpee box jump overs “30 (regional standard)

30 seconds ME KB swings #53/35

Rest 90 seconds

6 rounds

Accessory Work

Box Dips (5-15 second hold + ME dips X 3 )

Rest 60 seconds between sets