02/27/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

02/27/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

45 second wrist stretch

30 second sumo squat

10 hollow rocks on the bar

2 rounds

3 snatch grip deadlifts + 3 hang power snatch + 3 behind the neck snatch grip press + 3 OHS (barbell)

Add weight X 2

Weightlifting

Power Snatch EMOM (Singles for 15 minutes )

Work up to as heavy as possible

Metcon

Metcon (AMRAP – Rounds and Reps)

12 power snatch #95/65

24 dubs

12 C2B

12 minutes

Accessory Work

Dumbbell Walking Lunges (3 X 10 )

Heavy as possible