2.10.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

2.10.17

Yellowstone CrossFit – CrossFit

Warm-up

Plank Challenges:

1. practice plank (core tight, pressing through shoulders)

2. follow coaches directions left and right, move that way holding the plank position

3. Plank war – hold your partner’s hand and see who can hold position the longest.

4. Plank war – put hand together and try to push partner out of plank.

Weightlifting

Thruster (1 RM Thruster)

Take 20 minutes to establish a 1 RM Thruster from the rack.

Metcon

Metcon (AMRAP – Reps)

AMRAP x 12 min:

3 Hang Power Snatch (#115/75)

3 Back Squats (#115/75)

3 Push-ups

6 Hang Power Snatch

6 Back Squats

6 Push-ups

9 Hang Power Snatch

9 Back Squats

9 Push-ups

12 Hang Power Snatch

12 Back Squats

12 Push-ups

if you complete the round of 12’s move on to 15’s and so on…