2/13/17 | Yellowstone CrossFit | Billings MT CrossFit Gym

2/13/17

Yellowstone CrossFit – CrossFit

Metcon

Warm-up

Old School Style Down and Back:

Hamstring Kicks

Bear Crawl

Broad Jumps

Duck Walk

Side Lunge (lean into each leg and then pivot on your lead foot and start again, at EZ Seminar)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12:00 min:

9 Power Snatch

9 Lateral Jumps over bar

9 T2B
You are picking the weight for this workout. Let your ability and how your body is feeling today determine what is the right load for the power snatches. Choose a weight that you can complete 9 unbroken reps for most of the rounds.

Weightlifting

Overhead Squat (5×3 @ 60%+)

5X3 Overhead squats with a 3 second pause in the bottom. Again focusing on overhead position and a good squat. Add 5-10% over last week. Don’t let your form break down.