04/02/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/02/2018

Yellowstone CrossFit – CrossFit

Warm-up

7/5 cal sprint on assault bike

1 step box jump overs X 4

10 hollow rocks on bar

2 rounds

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

Add weight X 2

2 squat snatch X 2

Weightlifting

Snatch Deadlift + Squat Snatch Complex (Singles every 2 minutes for 16 minutes)

Work up to as heavy as possible

Metcon

Metcon (Time)

7 squat snatch #115/80

14 pull-ups

5 squat snatch #135/95

10 pull-ups

3 squat snatch #155/110

6 pull-ups
RX+ C2B pull-ups

REST 5 MINUTES

Metcon (Time)

7 deadlifts #185/130

14 pull-ups

5 deadlifts #185/130

10 pull-ups

3 deadlifts #185/130

6 pull-ups
RX+ C2B pull-ups

Accessory Work

Hammer Curls (20 seconds alternating ME X 3 )