03/19/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

03/19/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100/10 cals assault bike

10 hollow rocks on bar

5 air squat lunges

2 rounds

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

Add weight X 2

2 hang squat snatch X 2

Weightlifting

Hang Squat Snatch (Singles every 90 seconds for 12 minutes )

Work up to as heavy as possible for the day

Overhead Squat (6 X 2 )

Work up as you feel

Metcon

Metcon (Time)

2 rounds

20 ring dips

20 OHS #95/65

Rest 3 minutes

12-6-3

Power snatch #95/65

Bar facing burpees
RX+

Strict ring dips

Accessory Work

Tuck Ups (45 seconds ME X 4 )

Rest 45 seconds between sets