06/11/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

06/11/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 200 meters

10 walking lunges

1 minute thread the needle each arm

2 rounds

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

Add weight X 2

Weightlifting

Power Snatch EMOM (Singles EMOM for 10 minutes )

Work up to a heavy for the day

Back Squat EMOM (Singles EMOM for 10 minutes )

Work up to a heavy for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

7 strict press #95/65

14 back squats #95/65

21 bar facing burpees

7 minutes

Rest 3 minutes
RX+

Strict press/back squat #125/90

Metcon (AMRAP – Rounds and Reps)

3 power snatch #95/65

12 T2B

5 minutes
RX+

Power snatch #125/90

Accessory Work

Flutter Kicks (150 reps )