07/20/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/20/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

5 WBs #30/20

5 underhand grip pull-ups

4 rounds

Weightlifting

EMOM for 10 minutes

1 power snatch + 1 hang squat snatch

Work up as you feel

Metcon

4 thrusters #95/75

4 BF burpees

4 OHS

3 rounds

3 thrusters #115/95

3 BF burpees

3 OHS

3 rounds

2 thrusters #135/115

2 BF burpees

2 OHS

3 rounds

Weightlifting

3 X 5 C&J

Work to as heavy as possible T&G

Accessory Work

10 L sit dumbbell press X 3

3 X 10 barbell upright rows