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