09/26/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/26/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down back pedal back

30 second DB overhead hold (each arm)

3 rounds

Weightlifting

Power Snatch + Hang Power Snatch Complex (EMOM for 10 minutes )

1 power snatch + 1 hang power snatch
Work to a heavy for the day

Power Snatch (4 attempts )

As heavy as possible

Hang Power Snatch (4 attempts )

As heavy as possible

Metcon

Metcon (Time)

20 SOH #95/65

20 ring dips

20 knees to elbows

20 box jump overs 24/20

15 SOH #115/80

15 ring dips

15 knees to elbows

15 box jump overs

10 SOH #135/95

10 ring dips

10 knees to elbows

10 box jump overs

5 SOH #155/110

5 ring dips

5 knees to elbows

5 box jump overs

Accessory Work

30 DB bent over rows (each arm)

60 sit-ups