8.21.17-8/21/17 | Yellowstone CrossFit | Billings MT CrossFit Gym

8.21.17-8/21/17

Yellowstone CrossFit – CrossFit

Warm-up

Right arm DB overhead walk down and back

5 air squats

Left arm DB overhead walk down and back

5 jump squats

2 rounds

Weightlifting

EMOM for 10 minutes

1 power snatch + 1 OHS + 1 hang squat snatch

Work up weight as you feel to warm up for squat snatch.

Squat Snatch (7 X 2)

No touch and go.

5 second count between reps.

Focus on increasing weight each set if possible working to as heavy as possible for the day.

Metcon

Metcon (Time)

27-21-15-9

DB snatch #50/35

WBs #20/14

Accessory Work

30 second hand stand hold

1 minute rest X 3

3 X 10 ring dips/GHD dips/ or bench dips – whatever level you are at but challenge yourself. Add weight if possible or needed.