07/10/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/10/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Row 500

Weightlifting

Front Squat (2 X 6, 2 X 3, 6 X 1)

Work to as heavy as possible

Weightlifting

1 squat snatch + 1 hang squat snatch + 1 power position squat snatch

3 sets- work off how you feel- work speed

Metcon

16 minute AMRAP

2 hang squat snatch #115/95

Run 200

10 jumping lunges

5 C2B/pullups

5 T2B

Try and focus on tranisitioning from the pullups to the T2B without coming off the bar

Accessory Work

10 Seated DB shoulder press (double handed) X 3

Heavy as possible

30 GHDs