11/09/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/09/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

5 inch worms

2 rounds

5 hang power snatch (barbell)

5 good mornings (barbell)

2 rounds

Weightlifting

Power Snatch + Hang Power Snatch Complex (EMOM for 10 minutes)

1 power snatch + 1 hang power snatch
Work up as you feel. Work on moving.

30 Second Deadlifts (Every 30 seconds for 6 minutes )

Single deadlift @60%
Work up to your 60% before starting the clock.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 cals assault bike

10 push-ups

5 minutes
Rest 5 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

40 dubbs

20 sit-ups

5 minutes
Rest 5 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

10 wall balls #20/14

5 burpees

5 minutes

Accessory Work

Slam ball carry down and back X 4- heavy as possible