11/21/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/21/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

10 hollow rocks on bar + 30 second dead hang

2 rounds

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

Adding weight repeat the complex X 2

Weightlifting

Snatch Grip Deadlift + Hang Squat Snatch Complex (Every 90 seconds for 9 minutes )

1 snatch grip deadlift + 1 hang squat snatch
Work to a heavy

Snatch Grip Deadlift + Squat Snatch Complex (Every 90 seconds for 9 minutes )

1 snatch grip deadlift + 1 squat snatch
Work to a heavy

Metcon

Metcon (Time)

3 squat snatch #115/80

6 burpee box jump overs “24/20

5 rounds
RX+

Squat Snatch #135/95

Burpee Box Jump Overs “30/24

Gymnastics

Rope Climb (ME for 6 minutes )

*legless/rope climbs/scaled climbs one pull/work the skill at the level you are at

Accessory Work

DB forearm curls 3 X 20 each arm- heavy as possible