01/26/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/26/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 cals assault bike

10 hollow rocks on the bar

45 seconds thread the needle each side

2 rounds

3 snatch grip deadlifts + 3 hang power snatch + 3 snatch grip behind the neck press

Add weight X 2

Weightlifting

Power Position Power Snatch (3 X 2)

Work up to a heavy

Hang Power Snatch (3 X 2)

Work up to a heavy

Power Snatch (3 X 2 )

Work up to a heavy touch and go

*every 90 seconds on all 9 sets of snatch

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Accessory Work

Sit-up + Tuck up Complex (1 minute ME X 3 )

5 sit-ups + 5 tuck ups
Running tally of total reps

Rest 1 minute between sets