07/14/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/14/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 100

Handstand walk down/handstand holds 30 seconds

3 rounds

Weightlifting

Snatch Grip Deadlift (4 X 3)

Work to a heavy

Weightlifting

Sumo Deadlift High Pull (4 X 3 )

Work to a heavy

Weightlifting

Bench Press (2 X 5, 3 X 3, 4 X 1 )

Work to a heavy

Gymnastics

Rope Climb (3 + 15 hanging knee raises X 3 sets )

Metcon

1 minute ME wall balls #30/20

Rest 30 seconds

75 reps