10/26/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/26/2017

Yellowstone CrossFit – CrossFit

Warm-up

1 minute easy pace on assault bike

1 minute child pose with shoulders

1 minute seated straddle

2 rounds

5 hang power snatch + 5 behind the neck snatch press (barbell) X 2

Add weight if possible

Weightlifting

Power Snatch (EMOM for 10 minutes touch and go doubles )

Work up to a heavy for the day

Metcon

Metcon (Time)

5 hang power snatch #95/65

50 dubbs

6 rounds

Accessory Work

20 slam ball over the shoulder- heavy as possible

10 single arm DB shoulder press (each arm)- heavy as possible X 2