07/31/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/31/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 100

10 lunges

10 hollow rocks

5 plyo push ups

3 rounds

Weightlifting

Every 90 seconds

1 power snatch + 1 OHS + 1 hang squat snatch

Work up weight to warm up for full snatch

Weightlifting

Snatch (1RM for the day )

6 minutes to establish as heavy as possible for the day

Metcon

Assault Lunge

40/30 cals assault bike

100 ft overhead walking lunge #70/53

Metcon

Bar Fight

50 C2B

40 T2B

30 C&J #205/145