07/17/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/17/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Back pedal back

5 cossack squats

1 minute child pose

2 rounds

3 snatch grip deadlifts + 3 hang power snatch + 3 snatch balance (barbell)

Add weight X 2

Weightlifting

Squat Snatch (3 X 1 )

Work up as you feel

Hang Squat Snatch (4 X 1 )

Work up to as heavy as possible

Squat Snatch (3 X 1 )

Heavy as possible

*Goal is to start as heavy as you finished your last set on the first squat snatch section and work heavier through these sets*

Metcon

“Crossfit Games Teenage/Masters Event 9” (Time)

4 rounds for time of:

50 double unders

15 snatches #95/65
RX weights

15 and under #75/55

50+

Dumbbell snatch #50/35