07/07/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/07/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

10 hollow rocks

5 pause air squats

5 3 count push-ups

3 rounds

Weightlifting

EMOM for 10 minutes

1 power snatch + 1 hang squat snatch + 1 OHS

Work up as you feel

Weightlifting

Squat Snatch (5 singles )

Work to a heavy for the day

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Rest 3 minutes and then add 20 lbs #95/75 and complete 30 OHS

Accessory Work

1 Rope climb with a partner or rest 1:1

10 sets