1/12/17 | Yellowstone CrossFit | Billings MT CrossFit Gym

1/12/17

Yellowstone CrossFit – CrossFit

Warm-up

Stations are 1 min. each, 2 rounds.

#1 – Box Sit Rope Climb

#2 – kipping pull up progression day 4 – Standing Hollow Pull-downs

#3 – Double Under practice

#4 – Air Squats

#5 – Mobility – Front Rack Stretches with Band

Weightlifting

Do one set of max effort bench press at 75% of your body weight then immediately do a set of max effort strict pull-ups. Rest between set of pull ups and next set of bench = 2-3 minutes

Bench Press (4xME@75% of your bodyweight)

Your score is the total number of reps from all four sets combined.

Pull-ups (4xME @75% of your body weight)

Your score is the total number of reps from all four sets combined.

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#