08/24/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/24/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 behind the neck snatch press just the barbell

5 wall balls with a 2 second count in the bottom of the catch

3 rounds

Weightlifting

Power Snatch (3 X 3 )

Touch and go. Don’t worry on weight as much today as cycling the bar. Use a weight you can move efficiently.

Hang Power Snatch (3 X 3 )

Touch and go. Don’t worry on weight as much today as cycling the bar. Use a weight you can move efficiently.

Snatch Grip Deadlift (3 X 3 )

Try to work up to your 1RM snatch or above if possible.

Metcon (Time)

15 squat snatch #75/55

Run 100 meters

15 hang squat snatch #75/55

Run 100 meters

15 OHS #75/55

Run 100 meters

2 rounds

Then 30 Bar Facing burpees

Accessory Work

20 ab mats

KB farmer carry down and back- heavy as possible

3 rounds