07/26/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/26/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 100

25 dubbs

3 rounds

Weightlifting

Power Snatch (Triples )

Every 90 seconds. Work to as heavy as possible. Go touch and go as long as possible.

Metcon

9-15-21

Cals on assault bike

DB snatch #50/40

21-15-9

Cals rower

HSPUS- deficit #55/45

Weightlifting

Hang Power Snatch (3 X 5 )

Work on speed and repititions dont worry about weight.

Accessory Work

30 ring rows – weighted if possible

20 ring dips – weighted if possible