03/26/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

03/26/2018

Yellowstone CrossFit – CrossFit

Warm-up

Pick 2 crossover symmetry exercises to cycle through to warm up for snatch

3 air squats + 15 second sumo squat + 3 air squats

2 rounds

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

Add weight X 2

2 hang squat snatch + 2 OHS

Weightlifting

Hang Squat Snatch + OHS Complex (Every 2 minutes for 16 minutes )

1 hang squat snatch + 2 OHS
Work up to a heavy for the day

Metcon

Metcon (Time)

21 calories on the rower

14 push-ups

7 squat jumps (must break parallel on squat and both feet must leave the ground on the jump on all reps)

3 rounds
Rest 5 minutes

Metcon (Time)

3 squat snatch #135/95

25 foot handstand walks

3 rounds
Scaled option #1-

30 second handstand holds (time only counts while in the handstand hold on the wall) per round

Advanced option #2- 5 foot handstand walks to the wall X 5 per round

Accessory Work

Barbell Upright Rows (4 X 6)

Heavy as possible