11/20/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/20/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

3 X 3 sotts press – add weight as you feel

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

Add weight X 2

Weightlifting

2 Hang Squat Snatch + 10 Jumping Lunges Complex (One complex every 2 minutes for 16 minutes)

Work between 65-75% for the entire complex

Do alternating lunges if jumping lunges are not possible

Metcon

Metcon (Time)

10 DB snatch #50/35

80 foot walking lunges

10 DB shoulder to overhead (right arm) #50/35

80 foot walking lunges

10 DB shoulder to overhead (left arm)

80 foot walking lunges

10 T2B

80 foot walking lunges

3 rounds
Scaled option-

10 modified weight snatches

40 foot walking lunges

10 modified weight shoulder to overhead

40 foot walking lunges

10 modified weight shoulder to overhead

40 foot walking lunges

10 hanging knees raises/laying T2B

40 walking lunges

Accessory Work

Crunches (120 reps )