08/28/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/28/2017

Yellowstone CrossFit – CrossFit

Warm-up

5 cals assault bike

10 hollow rocks

5 DB overhead reverse lunges (each leg not alternating)

2 rounds

Weightlifting

Power Snatch + OHS (Every 90 seconds for 9 minutes )

1 power snatch + 5 OHS
Work to as heavy as possible

Squat Snatch (3 X 3 )

3 attempts to hit as heavy as possible. Must be touch and go.

Metcon

Metcon (Time)

6 squat snatch #95/75

3 rope climbs

2 rounds

3 squat snatch #115/95

2 rope climbs

2 rounds

2 squat snatch #135/115

1 rope climb

2 rounds
RX+

Snatch #115/95, #135/115, #155/135

Accessory Work

20 D ball cleans – heavy as possible- alternating shoulders