09/04/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/04/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 200

5 burpees

10 air squats

10 hollow rocks on the bar

2 rounds

3 snatch grip deadlifts + 3 hang snatch + 3 OHS + 1 squat snatch (barbell)

Add weight X 2

Weightlifting

Squat Snatch + Hang Squat Snatch + Power Position Squat Snatch Complex (One complex every 2 minutes for 14 minutes )

Work up to a heavy

Metcon

Metcon (Time)

3 squat snatch #135/95

20 toes to bar

20 foot handstand walk

3 rounds
If not doing handstand walks then complete 40 cumlative seconds of handstand holds per round

Accessory Work

Oblique Crunches (3 X 15 each side )