02/08/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

02/08/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

30 seconds of sumo squats

30 second dead hang

2 rounds

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

Add weight X 2

Weightlifting

Hang Power Snatch (Doubles every 90 seconds for 12 minutes )

Work up to a heavy

Metcon

Metcon (Time)

10 hang power snatch #75/55

20 HSPUs

30 sit-ups

10 hang power snatch #95/65

20 HSPUs

30 sit-ups

10 hang power snatch #115/80

20 HSPUs

30 sit-ups

Accessory Work

L-Sit (3 X 8-12)