1.18.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

1.18.17

Yellowstone CrossFit – CrossFit

Warm-up

Two group again today!

Station #1 =

5 laps (down and back is 1) farmers carry (#35/25 in each hand)

5 air squats with feet together at every wall

Station #2 =

beginners = continued work on handstand and handstand position (focus on tight core)

intermediate = handstand negatives or partner-assisted strict HSPU.

Metcon

Metcon (Time)

For Time:

5 Muscle Ups

15 Squat Snatch (#115/75)

25 Candlestick to Pistol Squat

35 Shoulder to Overhead (#115/75)

45 Pull-ups

55 Mountain Climbers

110 DU
https://www.youtube.com/watch?v=_Ve7t4k8n0w&sns=em

Weightlifting

Power Clean (3×6 @ 75% of 1RM + 10 lbs)