03/05/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

03/05/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

30 second wrist stretch

10 hollow rocks on bar + 15 second dead hang

2 rounds

3 snatch grip deadlifts + 3 hang power snatch + 3 behind the neck snatch grip press + 3 OHS (barbell)

Add weight X 2

Weightlifting

Squat Snatch + OHS Complex (Every 90 seconds for 15 minutes )

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

Metcon

Metcon (AMRAP – Rounds and Reps)

7 OHS #95/65

7 knees to elbows

7 minutes
Rest 3 minutes

Metcon

Metcon (AMRAP – Reps)

HSPUs

3 minutes
RX+

Strict HSPUs

Accessory Work

Barbell Reverse Curls (3 X 8 )

Work up to as heavy as possible