11/13/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/13/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Sotts press 3 X 3 (barbell) and add weight

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

Add weight X 2

Weightlifting

Squat Snatch (Singles every 2 minutes for 12 minutes )

All working sets at 85-90%

Metcon

Metcon (Time)

75 bench press at 75% of body weight

Every time you rack the bar you must complete one rope climb
Scaled option- 75 bench press at 50% of body weight + rope climb or 3 scaled rope climbs

Scaled option- 75 bench press at less than 50% of body weight and 3 scaled rope climbs

RX+ 100 bench at body weight

Accessory Work

Oblique Crunches (4 X 15 each side )

Rest 30 seconds between sets