11/15/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/15/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

5 hollow rocks on bar + 20 second dead hang

5 wall balls #30/20 if possible/or heavy as possible

3 rounds

3 snatch grip deadlifts + 3 hang power snatch + 3 OHS (barbell)

Add weight and repeat the complex

Weightlifting

Squat Snatch (6 attemps )

Work to a heavy for the day

Hang Squat Snatch (6 attemps )

Work to a heavy for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

7 cals assault bike

7 OHS #95/65

7 minutes
RX+

OHS #115/80

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

35 dubbs

7 burpees

7 minutes
RX+

Target burpees

6″ from tip of fingers with hands overhead

Accessory Work

DB hammer curls 3 X 10 (each arm)- heavy as possible