10/23/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/23/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute warm up of your choice

Weightlifting

Squat Snatch + Hang Squat Snatch with 3 count pause in the receiving position (One complex every 90 seconds for 12 minutes )

3 count hold in the receiving position

Work on speed and positioning

Work at 65-75% for the entire complex

Metcon

Metcon (AMRAP – Reps)

30 seconds of OHS #95/65

Rest 15 seconds

30 seconds of pull-ups

Rest 15 seconds

30 seconds of box jumps “24/20

Rest 1 minute

5 rounds
Scaled option- modified weight OHS, banded pull-ups, and step-ups

RX+

OHS #115/80

C2B

Box jumps “30/24

Accessory Work

Weighted Russian Twists (5 X 20)

Rest 60-90 seconds between sets