09/25/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym


Yellowstone CrossFit – CrossFit


Row 150 meters

5 push-ups

5 squat lunges

10 hollow rocks on the bar + 20 second dead hang

2 rounds

3 snatch grip deadlifts + 2 hang squat snatch + 3 OHS (barbell)

Add weight X 2


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

Work on speed and positioning

Skill Work

Knees To Elbow (7 minutes)


Please watch the instruction video unless you can complete 7 minutes unbroken

Knees must hit your elbows to be RX

Work the kipping motion even if you aren’t hitting your elbows to learn the movement

If not possible on the bar do knees to elbows from the ground to learn the movement


Metcon (AMRAP – Rounds and Reps)

14 calorie row

14 push-ups

14 wall ball squat cleans #20/14

14 minutes

Accessory Work

Superman Holds (30 seconds X 5)

Rest 30-60 seconds between sets