2.8.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

2.8.17

Yellowstone CrossFit – CrossFit

Warm-up

Using an empty bar do 5 rounds not for time:

5 thrusters

5 C2B pull-ups on a box (the bar should be just below your collar bones standing on the box. You can have 1 or 2 feet on the box to assist in the pull up. Even if you can do C2B pull-ups, use the box to help yourself to solidify the arch/hollow/pull to chest positions)

Weightlifting

Front Squat (5×3 @ 65% – 3 second pause in the bottom)

5 sets of 3 front squats at 65% of your 1 RM. We are still focusing on good form and staying tight. If you feel like your for is starting to deteriorate you can drop weight.

Metcon

Metcon (AMRAP – Reps)

Open 16.1 (Modified)

AMRAP x 20 min.

12 Overhead lunges (#95/65)

8 Bar-facing Burpees

12 Overhead lunges (#95/65)

8 C2B
The actual Open 16.1 had overhead walking lunges. To save space, we are going to stay put and do stationary lunges. Bar-facing burpees start with a burpee and end by jumping over the bar, always a two-footed jump.