06/26/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

06/26/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 100

10 single leg step ups. Same leg before switching.

10 Single arm dumbbell press

3 rounds

Weightlifting

Front Squat (2 X 4, 4 X 2, 4 X 1)

Work to a heavy

Squat Snatch (5 X 3 )

Work to a heavy. No touch and go. Reset each rep. Go to a heavy you can hit consistently. Concentrate on zero misses.

Metcon

3 front squats #75/55

3 hang power cleans

3 SOH

10 rounds.

After round 5

30 WBs #20/14 before starting round 6

Accessory Work

HSPUs

10-8-6-4-2