03/12/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

03/12/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

30 second wrist stretch

3 air squats + 3 jump squats

2 rounds

3 snatch grip deadlifts + 3 hang snatch high pulls + 3 hang squat snatch (barbell)

Add weight X 2

Weightlifting

Squat Snatch (Singles every 90 seconds for 12 minutes )

Work up to a heavy for the day

Back Squat (4 X 3 )

Work up as you feel

Metcon

Metcon (AMRAP – Reps)

5 wall balls #20/14

5 T2B

5 minutes

Rest 3 minutes

3 minutes ME burpees

Accessory Work

Seated DB Z Press (3 X 6 each arm )

Heavy as possible

Metcon

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes