12/11/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/11/2017

Yellowstone CrossFit – CrossFit

Warm-up

Row 200 meters

5 russian baby makers

30 seconds dead hang on bar

2 rounds

2 snatch grip deadlifts + 2 hang power snatch + 2 OHS + 2 snatch grip behind the neck press (barbell)

Add weight and repeat

Weightlifting

Muscle Snatch (5 X 1 )

Go up weight as you feel

Squat Snatch + 2 OHS Complex (Every 90 seconds for 12 minutes )

Work up as you feel

Metcon (Time)

10 OHS #95/65

20 bar facing burpees

30 wall balls #20/14

40 ring rows

30 wall balls #20/14

20 bar facing burpees

10 OHS #95/65
RX+

OHS #135/95

Wall balls #30/20

Accessory Work

Weighted Sit-ups (3 X 20 )

Heavy as possible