11/27/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/27/2017

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

30 second goblet squat holds

30 second wrist stretch holds

2 rounds

3-3 count pause in the bottom front squats (barbell)

Adding weight repeat X 2

Weightlifting

Front Squat (5 X 4 @75%+)

Work to as heavy as you feel

Hang Squat Snatch (6 attempts )

Working to a heavy single for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

4 minutes

4 pull-ups

8 wall balls #20/14

Rest 2 minutes
RX+

C2B

Wall balls #30/20

Metcon (AMRAP – Rounds and Reps)

4 minutes

4 hang squat snatch #95/65

8 burpees

Rest 2 minutes
RX+

Hang squat snatch #115/80

Bar facing burpees

Metcon (AMRAP – Reps)

4 minutes

Calories on the rower

Weightlifting

Seated DB Z Press (3 X 6 each arm )

Heavy as possible

Accessory Work

20 L-sits

40 sit-ups

2 rounds