03/28/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

03/28/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Squat Snatch + Hang Squat Snatch + Power Position Squat Snatch Complex (One complex every 90 seconds for 9 minutes )

All sets @65-75%

Work speed and positioning

Do not add weight and neglect speed

Metcon

Metcon (AMRAP – Reps)

30/20 calorie row

Then

8 deadlifts #185/130

8 box jump overs “24/20

4 minute AMRAP

Rest 4 minutes

30/20 calorie row

Then

6 deadlifts #225/155

6 box jump overs “24/20

4 minute AMRAP

Rest 4 minutes

30/20 calorie row

Then

4 deadlifts #275/190

4 box jump overs “24/20
Deadlift and box jump reps are all that count

Accessory Work

Flutter Kicks (200 reps)