10/04/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/04/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 cals assault bike

10 hollow rocks on the bar

10 hip squat stretch https://youtu.be/wibfmk8KPcg

2 rounds

3 snatch grip deadlifts + 2 hang power snatch + 2 OHS + 1 squat snatch (barbell)

Add weight X 2

Weightlifting

Power snatch + Hang Squat Snatch + OHS (One complex every 2 minutes for 15 minutes )

1 power snatch + 1 hang squat snatch + 2 OHS

Skill Work

Double-Unders (5 minutes of skill work )

Metcon

Metcon (AMRAP – Rounds and Reps)

8 toes to bar

8 alternating reverse lunges

2 rope climbs

12 minutes
Scaled option

12 hanging knee raises

8 alternating reverse lunges

4 scaled rope climbs

RX+

Legless rope climbs

Accessory Work

Weighted Russian Twists (3 X 30 )

Rest 60-90 between sets