04/05/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/05/2018

Yellowstone CrossFit – CrossFit

Warm-up

Crossover symmetry

5 russian baby makers

20 second dead hang on the bar

2 rounds

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

Add weight X 2

Power snatch working up to 70-80% for the weightlifting

Weightlifting

Power Snatch (Singles EMOM for 15 minutes )

Work at 70-80% for 15 minutes

Do not exceed 80%

Metcon

Metcon (Time)

40 dubs

20 sit-ups

10 handstand push-ups

5 rounds
RX+ Strict HSPUs

Accessory Work

KB Holds (1 minute ME farmer carry X 3 )

Rest 60-90 seconds between sets