07/12/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/12/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

10 hollow rocks

5 squat jumps

2 rounds

3 snath grip deadlifts + 3 hang power snatch + 3 behind the neck snatch grip press (barbell)

Add weight X 2

Power snatch warm up working up to 80% for the weightlifting

Weightlifting

Power Snatch EMOM (Singles EMOM for 10 minutes )

Work at 80%+ for the entire 10 minutes

Metcon

Metcon (Time)

10 calories on the assault bike

5 burpee box jump overs “30 (regional standard)- hands on the box

Rest 1 minute

10 rounds

Accessory Work

800m Run (Time)

Max Effort 800m Run