8.8.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

8.8.17

Yellowstone CrossFit – CrossFit

Weightlifting

Alternate bench and ring rows

Ring Rows (5×5)

Bench Press (5×12@60%)

Get every rep, use a spotter to help if necessary.

Metcon

Skills Test (9 Rounds for reps)

For total reps each round:

90 sec. ME Power Snatch (#95/65)

90 sec. ME DU

90 sec. ME Strict HSPU

rest 1 min.

60 sec. ME Power Snatch (#95/65)

60 sec. ME DU

60 sec. ME Strict HSPU

rest 1 min.

30 sec. ME Power Snatch (#95/65)

30 sec. ME DU

30 sec. ME Strict HSPU
Have a whiteboard so you can write down quickly the total number of reps in each section. This is a new benchmark metcon that we will use to see improvement in these skills later on, so keep good info! If you aren’t able to do strict HSPU, do kipping instead and just make a note in your score of what you did.