06/04/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

06/04/2018

Yellowstone CrossFit – CrossFit

Warm-up

30 seconds of shuttle runs

30 seconsds of air squats

30 seconds back pedals

1 minute of child pose

2 rounds

3 snatch grip deadlifts + 3 hang squat snatches + 3 snatch balance (barbell)

Add weight X 2

Weightlifting

Squat Snatch (2 X 3, 3 X 2, 4 X 1)

*no touch and go* reset each rep

Work up to a heavy for the day on each rep scheme

Metcon

Metcon (AMRAP – Rounds and Reps)

15 wall balls #20/14

5 handstand push-ups

2 rope climbs

15 minutes

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

50 meter KB farmer walk #53s/35s

10 sit-ups

5 minutes

Accessory Work

L-Sit (3 X 7 )

Rest as needed