07/06/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/06/2018

Yellowstone CrossFit – CrossFit

Warm-up

15 chain breakers

Run 100 meters

5 squat lunges

Run 100 meters

1 minute thread the needle each arm

2 rounds

*ONLY DO THE WEIGHTLIFTING IF YOU HAVE TIME IF NOT WARM UP AND DO THE METCON*

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

Add weight X 2

Weightlifting

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

Work up to a heavy for the day doing a set every 2 minutes for 12 minutes

Metcon

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#