08/16/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/16/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

5 squat lunges

5 burpees

6 minutes

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

Add weight X 2

Weightlifting

Power Snatch + Hang Power Snatch (One complex every 2 minutes for 12 minutes )

Work up as you feel

Metcon

Metcon (AMRAP – Reps)

Minute 1

14/10 calories on the assault bike

with the remainder of minute ME power snatch #75/55

Minute 2

ME rope climbs

Minute 3

Rest

4 rounds
*Assault bike calories are buy in

*Only power snatch and rope climbs count towards your score

Accessory Work

Hammer Curls (3 X 10)

*Both arms at the same time

Heavy as possible