05/07/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

05/07/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Back pedal back

5 cossack squats each leg

45 seconds thread the needle each arm

2 rounds

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

Add weight X 2

Weightlifting

Power Position Power Snatch (Singles every 90 seconds for 3 sets )

Work to a heavy

Hang Power Snatch (Singles every 90 seconds for 3 sets )

Work to a heavy

Power Snatch (Singles every 90 seconds for 3 sets )

Work to a heavy

Metcon

Metcon (Time)

12 alternating lunges

6 pull-ups

3 power snatch #115/80

3 rounds

Rest 3 minutes
RX+

Dumbbell alternating lunges #35s/20s

C2B

Power snatch #135/95

Metcon (Time)

30 deadlifts #185/135

30 ring dips
RX+

Deadlifts #245/175

Strict ring dips

Accessory Work

Tuck Ups (10 tuck ups EMOM for 5 minutes )