10/02/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/02/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 pvc pass throughs

5 pvc snatch balances

2 rounds

10 hollow rocks on bar

5 L-sits

2 rounds

Weightlifting

Squat Snatch + Hang Squat Snatch + OHS (Every 90 seconds for 18 minutes )

1 squat snatch + 1 hang squat snatch + 1 OHS
0-3:00 minutes @50%

4:30-7:30 minutes @60%

9:00-12:00 minutes @70%

13:30-16:30 minutes @80%

Go off 1RM squat snatch

Log your last weight

Metcon

Metcon (Time)

10 alternating DB snatch #50/35

10 pull-ups

Run 200 meters with WB #20/14

3 rounds

10 KB swings #70/53

10 pull-ups

Run 200 meters with WB #20/14

3 rounds
RX+

C2B

Run 300

Accessory Work

10 T2B/knee raises

10 DB/KB bent over rows (each arm)-heavy as possible

3 rounds