06/30/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

06/30/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

10 cals assault bike

30 dubbs

10 air squats

3 rounds

Weightlifting

Squat Snatch (7 X 3 )

Work to a heavy. Concentrate on zero misses. No touch and go.

Weightlifting

Bench Press (3 X 7 )

Heavy as possible

Metcon

21-15-9

Hang Power Snatch #95/80

21 pull-ups/15 C2B/9 Ring MUs/Bar MUs/Strict Pull-ups

Accessory Work

3 X 10 dumbbell bent over rows

3 X 10 dumbbell curls

3 X 10 close grip push-ups