07/24/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/24/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 400

Then 3 rounds of

10 hollow rocks

5 jump squats

3 strict HSPUs

Weightlifting

Every 90 seconds for 6 minutes

1 power snatch + 1 hang squat snatch + 1 OHS

Work up as you feel to get ready to snatch

Weightlifting

Squat Snatch (6 X 1)

Work to a heavy single

Metcon

5 HSPUs- ruckus athletes deficit

5 T2B

5 OHS #115/95

10 minute AMRAP

Rest 5 minutes

ME ring muscle ups/bar/C2B/pull-ups in 4 minutes

Metcon

5 SOH #135/115

10 WB squats #30/20

5 BF burpees

10 minute AMRAP

Accessory Work

3 X 10 GHDs

Driveway down and back Slam ball walks x 3