02/14/17 | Yellowstone CrossFit | Billings MT CrossFit Gym

02/14/17

Yellowstone CrossFit – CrossFit

Warm-up

Bar Wars:

Everybody starts hanging on the bar at the same time. Coach will give directions like “left” or “right” or “360” and you will complete before the coach calls out another direction. The winner is the last person on the bar. If you have to come off the bar, do burpees until the crew is done!

Some ideas: right, left, 360, arch, hollow, scissor kicks, twist etc.

Metcon

Metcon (Time)

Pull-up Ladder For time:

36 Pull-ups

6 Box Jumps (“24/20)

18 C2B

18 Box Jumps

6 Bar MU

36 Box Jumps
If you are still working on Bar MU we will substitute 6 pulls to your hips (like in vedeo) and 6 dips on the box.

Weightlifting

Split Jerk (5×2 @ 95/55lbs+)

5×2 split jerks add 5-10% over last week. Again focusing on good form rather than load.