07/25/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/25/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

5 second pause back squats

2 rounds

Warming up for back squats

Weightlifting

Back Squat (30 reps #225/185/75)

As least sets as possible

Metcon

80 cals on the assault bike partnered

Then individually

12-6-4

C&J #135/95

Pull-ups

Rest 3 minutes

9-6-3

C&J #185/135

C2B

Rest 4 minutes

4-4-4

C&J #205/175

Bar muscle ups

Accessory Work

3 X 8 barbell curls – work to a heavy

3 X 8 dips – weighted if possible