07/19/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/19/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Dubbs 30 seconds

Rest 15 seconds

4 rounds

Weightlifting

Front Squat (2 X 6, 2 X 4, 2 X 2)

Increasing weight each set if possible

Metcon

21-15-9

C2B/pullups- ruckus athletes must do C2B

Box jump overs 24/20

Weightlifting

Back Squat (3 X 5)

Heavy as possible

Metcon

21-15-9

HSPUs-ruckus athletes must do deficit #55/45

Knees to elbows

Accessory Work

40 hollow rocks

30 ring rows

20 GHD