04/30/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/30/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 cals assault bike

5 bowler squats each leg

10 hollow rocks on the bar + 20 second dead hang

2 rounds

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

Add weight X 2

Weightlifting

Power Position Squat Snatch (Singles at 50-60% every 90 seconds for 3 sets )

Working sets at 0:00, 1:30, and 3:00 minutes

Hang Squat Snatch (Singles at 60-70% every 90 seconds for 3 sets )

Working sets at 4:30, 6:00, and 7:30 minutes

Squat Snatch (Singles at 75%+ every 90 seconds for 5 sets )

Working sets at 9:00, 10:30, 12:00, 13:30, and 15:00 minutes

Metcon

Metcon (Time)

16 calories on the rower

8 pull-ups

8 thrusters #75/55

Rest 1 minute

6 rounds
Rounds 1 and 2-thrusters #75/55

Rounds 3 and 4-thrusters #95/65

Rounds 5 and 6-thrusters #105/75

RX+ C2B and thrusters #95/65, #115/80, #135/95

Accessory Work

Box Dips (3 X 12)

Rest 60-90 seconds between sets