01/16/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/16/2018

Yellowstone CrossFit – CrossFit

Warm-up

20 chain breakers

Jog down

Back pedal back

Thread the needle 45 seconds each side

2 rounds

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

Add weight X 2

Weightlifting

Snatch Balance (4 X 3 )

Work up as you feel

Focus more on positioning and warming up for Snatch and OHS complex

Power Snatch + OHS (Every 90 seconds for 9 minutes )

1 power snatch + 2 OHS
Work up as you feel

Metcon

Metcon (AMRAP – Rounds and Reps)

15 T2B

10 target burpees

5 power snatch #135/95

10 minutes
Target burpees are 6″ above your fingers standing with your hands above your head

Accessory Work

Hammer Curls (3 X 12 each arm )

Heavy as possible