10/09/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/09/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

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

Add weight X 2

Weightlifting

Squat Snatch + Double Hang Squat Snatch (One complex every 2 minutes for 20 minutes )

Work up as you feel working to a heavy for the day.

Work more speed and efficiency rather than weight.

Metcon

Metcon (Time)

7 sumo deadlift high pulls #95/65

14 box jump overs “24/20

7 shoulder to overhead #95/65

14 box jump overs “24/20

21 ring dips

3 rounds
Scaled- box step overs and banded ring dips

RX+

#135/95 Sumo and SOH

Strict ring dips

KB Holds (3 X ME)

Rest 40 seconds between sets