07/17/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/17/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

3 second pause front squats

3 X 3

Work up to warm up for front squats

Weightlifting

Front Squat (6 X 2 working up to a heavy double for the day)

Drop weight and do 2 sets of 4 reps

Weightlifting

Hang Power Snatch (4 X 3 with a 2 second pause in the catch position )

Work up each set to a heavy

Metcon

16 cals assault bike then

8 minute AMRAP of

4 deficit HSPU’s #55/45- rimrock ruckus athletes must do deficit

4 C2B/pullups – rimrock ruckus athletes must do C2B

16 cals assault bike then

30 hang power cleans for time #165/115 – rimrock ruckus athletes must do weight

Accessory Work

L-sit dumbbell shoulder press 3 X 10 – work to as heavy as possible

Partnered 100 meter KB farmer carries 1:1 X 5 sets each person- heavy as possible

Rimrock ruckus athletes sled push for 1 minute ME rest 1 minute 1:1

4 sets each person- add weight each round