10/29/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/29/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

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

3 count pause in the receiving position on the squat snatch

Work on speed and positioning

Work at 65-75% for the entire complex

Metcon

Metcon (Time)

Row 500 meters

45 foot handstand walk

15 hang squat snatch #95/65

3 rounds
Scaled option-

Row 500

45 foot bear crawl X 2

15 modified weight hang snatches

REST 3 MINUTES

Metcon (Time)

30 T2B
Scaled option 45 hanging knee raises

Accessory Work

Sit-ups (70 reps )