09/18/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/18/2017

Yellowstone CrossFit – CrossFit

Warm-up

5 hollow rocks on bar

10 foot handstand walks/15 second handstand holds

5 air squats

3 rounds

Weightlifting

Squat snatch + Hang squat snatch + OHS Complex (EMOM for 6 minutes )

1 squat snatch + 1 hang squat snatch + 1 OHS
Work up as you feel

Weightlifting

Squat Snatch (4 attempts )

Work to a heavy for the day

Weightlifting

Hang Squat Snatch (4 attempts)

Work to a heavy for the day

Metcon

Metcon (Time)

100 walking lunges

Row 500 meters

25 T2B

15 power snatch #75/55

15 hang power snatch #75/55

25 T2B

Row 500 meters

100 walking lunges

Accessory Work

10 sit-ups

10 tuck ups

10 flutter kicks

10 scissor kicks

3 rounds