11/09/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/09/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 power position squat snatches + 2 hang squat snatches + 2 squat snatches (barbell)

Add weight

1 power position squat snatch + 1 hang squat snatch + 1 squat snatch X 2

3 sotts press X 3 – work up as you feel

https://youtu.be/IEt_8r7yS-s

Squat Snatch + Hang Squat Snatch + OHS (One complex every 2 minutes for 10 minutes )

Work up as you feel

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Scaled option-

Box handstand push-ups

Box dips

Assisted push-ups (full range of motion)

Rest 5 minutes

Metcon (Time)

12 thrusters #95/65

3 rope climbs

8 thrusters #95/65

2 rope climbs

5 thrusters #95/65

1 rope climb
Scaled option-

Modified thruster weight

5, 3, 2 scaled rope climbs

RX+

Legless rope climbs

Accessory Work

15 Crunches + 10 Sit-up Complex (Complex X 4 )

Rest 60 seconds between sets