04/10/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/10/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 200 meters/run 200 meters

30 second wrist stretch

5 russian baby makers

Crossover symmetry

2 rounds

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

Add weight X 2

1 squat snatch + 1 hang squat snatch + 1 OHS working up to 65% for the weightlifting complex

Weightlifting

Squat Snatch + Hang Squat Snatch + OHS Complex (1 complex every 2 minutes for 16 minutes )

1 squat snatch + 1 hang squat snatch + 1 OHS
Work at 65-80% for the 16 minutes

Do not exceed 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

30 calories on the rower

20 T2B

10 burpees over the rower

12 minutes

Accessory Work

Farmer’s Carry (100 meters X 3 )

Heavy as possible

Rest 1 minute between sets