1.31.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

1.31.17

Yellowstone CrossFit – CrossFit

Warm-up

EMOM x 8 min.

Min. 1 = Jump Rope (pracitce going from fast singles to slow singles and back to fast singles)

Min. 2 = Squat challenge (sit in a squat using the rack for balance, keep toes straight ahead, torso upright and scaps pulled together)

Min. 3 = accumulate 0:30 hollow hold on the pull-up rig

Weightlifting

Split Jerk (6 x 2 @ 95/55)

6 sets of 2 split jerks @ 95 lbs for men and 55 lbs for women. This is a split jerk, not a push press, or push jerk. If you need to use less weight then do so. Do not use more. Focus on pushing under the bar, not pressing the bar up and your landing position.

Metcon

Metcon (Time)

4 Rounds for Time:

12 Ring Dips

24 Pistols Alternating (12 each side)

48 Double Unders