11/09/17 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/09/17

Yellowstone CrossFit – CrossFit

Warm-up

Stations are 1 min. each, 2 rounds.

#1 – Box Sit Rope Climb

#2 – kipping pull up progression day 1 – Arch/Hollow PVC pull

#3 – Double Under practice

#4 – Air Squats

#5 – Mobility – Front Rack Stretches with Band

Metcon

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Weightlifting

Power Snatch (3×6@75% of 1 RM)

Every 2 minutes 6 TNG power snatches at 75% of your 1 RM power snatch

Mobility

ROMWOD