02/14/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

02/14/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 cals assault bike

45 second child pose

20 second dead hang

2 rounds

3 snatch grip deadlifts + 3 hang power snatch + 3 OHS (barbell)

Add weight X 2

Weightlifting

Squat Snatch + Bar Facing Burpee Complex (Every 90 seconds for 12 minutes )

1 squat snatch + 4 bar facing burpees + 1 squat snatch
Work up weight on snatch as you feel to maintain a steady pace. Try and stay within 30 seconds of work with 1 minute of rest pace.

Metcon

Metcon (Time)

7 cals assault bike

7 C2B

Rest 1 minute

10 rounds

Accessory Work

Rope Climb (5 minutes ME)