1.16.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

1.16.17

Yellowstone CrossFit – CrossFit

Warm-up

Play PVC Around the World (5 min). If the PVC you are supposed to grab falls to the ground, you take it and yourself out of the game and complete 15 air squats. Join into the game again once you are done! You can play a final round to see who is #winningtheday, and when yours drops you are out!

https://www.youtube.com/watch?v=DV9Xf3_Vfdg

2 times through…

20 Overhead lunges with a plate (25/15)

15 Banded good mornings

10 Burpees to the plate (jump onto the plate like a box jump)

Metcon

Metcon (Time)

For Time:

60 Single arm KB Thrusters

>>Every minute on the minute you will complete 10 KB swings. At 3, 2, 1, Go…you will start with 10 KB swings and then as many single-arm thrusters as possible before the clock reaches 1 minute, when you must stop and complete another 10 swings. You do not have to alternate each thruster but keep the number of thrusters equal on each side!
https://m.youtube.com/watch?v=Hja_6rLqqFg

Weightlifting

Power Snatch (3×6@75% +10lbs)

Every 2 minutes 6 TNG power snatches at 75% of your 1RM + 10 lbs