11/28/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/28/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 snatch grip deadlifts + 2 hang power snatch + 2 squat snatch (barbell)

Add weight X 2

Weightlifting

Squat Snatch (Singles EMOM for 10 minutes )

Work at 65-75% for the entire EMOM

Work on positioning and zero misses

Metcon

Metcon (AMRAP – Rounds)

6 minutes of

3/2 bar muscle ups

6 deadlifts #275/185

9 box jump overs “24/20

12 alternating pistols

Rest 3 minutes

Repeat metcon for 5 minutes

Rest 2 minutes

Repeat metcon for 4 minutes
Master-

1 bar muscle up or 6 C2B

6 deadlifts #255/165

9 box jump overs “24/20

12 alternating overhead DB lunge (6 right/6 left) #50/35

Scaled-

6 C2B (men) or 6 pull-ups (women)

6 deadlifts #225/155

9 box jump overs “24/20

12 alternating goblet lunges (50/35)

Everything is RX today. If you are competing pick your division you are competing in and if not pick the division you would compete in.

Your score is a combined total of your rounds and reps but each AMRAP starts at the beginning each time

Accessory Work

Crunches (100 reps )