11/28/16 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/28/16

Yellowstone CrossFit – CrossFit

Warm-up

50 Dubs

1 Lap high kicks

1 Lap Open hips

Snatch Drill – Find Power Position with Barbell

5×3 Jump Shrug + High Pull + Muscle Snatch

Pull up Progression Day 1

Weightlifting

Metcon (Time)

Work up to 80-90% of 1RM Snatch then For Time:

15 Snatches at 80%

*Today there is no penalty, focus on form but try to beat your time!

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

2 Mu’s (there will be progressions!)

50 Dubs

6 TTB

Cash-out

Pull up Progression Cool Down Day 1

Crossover Symmetry if there’s time!