04/23/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/23/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

5 squat lunges

1 minute thread the needle each side

2 rounds

3 snatch grip deadlift + 3 hang power snatch + 3 power position squat snatch (barbell)

Add weight X 2

Hang squat snatch working up to 60% for the weightlifting complex

Weightlifting

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

Work at 60-75% for the entire 12 minutes of the complex

Metcon

Metcon (Time)

3 squat snatch #135/95

12 pull-ups

3 rounds
Rest 3 minutes

Metcon (Time)

3 squat snatch #135/95

9 C2B

3 rounds
Rest 3 minutes

Metcon (Time)

3 squat snatch #135/95

6 bar muscle ups

3 rounds

Accessory Work

Tuck Ups (10 X 10)

Rest 15-30 seconds between sets