07/11/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/11/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

20 WBs #20/14

Rest 30 seconds

15 WBs

Rest 15 seconds

10 Wbs

Rest 5 seconds

5 Wbs

Weightlifting

2 power cleans + 2 push jerk X 2

2 power cleans + 1 push jerk X 3

Work up as you feel to warm up for the metcon

Metcon

10 rounds

5 squat cleans #135/95

10 cals assault bike

30 dubbs/60 singles

Rest 1 minute

32:00 minute cap

Accessory Work

50 plyo pushups