12/20/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/20/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Butt kick back

Jog down

High knees back

2 rounds

3-3 count down 1 count up back squats (barbell)

Add weight X 2

Do some working sets to warm up for the weightlifting

Weightlifting

Back Squat (3 X 10 @bodyweight )

*15/10 cals assault bike as fast as possible before each set of squats

*the goal of back squats is to be performed at bodyweight and unbroken

*rest 3 minutes between sets

*not for time

Squat Snatch (8 X 1 – 8 attempts )

*work up as you feel

*warm up sets and misses count

*rest no more than 2 minutes between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

50 dubbs

10 bar facing burpees

2 squat snatch #135/95

10 minutes
RX+

Snatch #155/110

Accessory Work

L-Sit (3 X 10 )