12/05/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/05/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 snatch grip deadlifts + 2 hang squat snatch + 2 sotts press + 1 squat snatch (barbell)

Add weight if possible X 2

2 Count Hang Squat Snatch Complex (One complex EMOM for 10 minutes )

2 count hold in the hang position + 2 count hold in the receiving position
Work at 65-75% for the entire complex

Work on positioning

Metcon

Metcon (AMRAP – Reps)

1 minute max effort handstand push-ups

1 minute max effort medicine ball squat cleans #20/14

1 minute max effort push-ups

1 minute max effort box jump overs “24/20

Rest 1 minute

4 rounds
RX+

Deficit HSPUs #55/35

Med ball cleans #30/20

Plyo Push-ups #55/35

Box jump overs “30/24

5 rounds

Accessory Work

GHD Hip Extensions (3 X 15 )