12.5.16 | Yellowstone CrossFit | Billings MT CrossFit Gym

12.5.16

Yellowstone CrossFit – CrossFit

Warm-up

6 minute amrap (As a class)

15 air squats

20 double unders

20 pvc pass thrus

Line drills:

High knees – slow down, fast back

Butt kickers- slow down, fast back

Samson stretch – down and back

Run – 4 laps down and back

Weightlifting

Squat Snatch (1×15 @ 85%)

Take 10 minutes to work to a heavy snatch for the day. Then 15 full snatches for time at 85% of your 1RM

Metcon

Metcon (AMRAP – Reps)

20 minute EMOM:

Minute 1 – Hang power snatch 95/65 (RX+ 135/95)

Minute 2 – Hand stand push ups (Augment push press 95/65)

Minute 3 – Sumo deadlift high pull 95/65 (RX+ 135/95)

Minute 4 – Pull-ups (RX+ chest to bar)

Minute 5 – Rest