09/05/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/05/2017

Yellowstone CrossFit – CrossFit

Warm-up

8 hollow rocks on bar

8 DB front lateral raises (each arm) – use light weight it’s a warm up

8 double handed DB overhead squats – use light weight. Working on position and stability. It’s a warm up.

3 rounds

Weightlifting

Alternating snatch every 90 seconds (12 minutes)

2 squat snatch

Next 90

2 hang squat snatch
Work up each set if possible

Weightlifting

Back squat (Single)

12 minute clock to work to a heavy for the day

Metcon

Metcon (Time)

6 squat snatch #95/65

3 bar facing burpees

6 back squats #95/65

3 bar facing burpees

2 rounds

4 squat snatch #115/85

3 bar facing burpees

4 back squats #115/85

3 bar facing burpees

2 rounds

2 squat snatch #135/105

3 bar facing burpees

2 back squats #135/105

3 bar facing burpees

2 rounds

Accessory Work

Row 750 meters

30 DB curls