08/08/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/08/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Right arm overhead DB walk down

Left arm overhead DB walk back

30 seconds of L-sit holds on the bar/knee raise holds

10 air squats as fast as possible

3 rounds

Weightlifting

Squat Clean (5 X 3 )

Work to a heavy touch and go for 3 reps

Metcon

3 HSPUs- strict if possible

6 T2B

2 rounds

Then 20 C&J #135/95

2 minutes of work

1 minute of rest

2 HSPUs-strict if possible

4 C2B

2 rounds

Then 10 C&J #165/125

2 minutes of work

1 minute of rest

1 HSPUs- strict if possible

2 bar MUs

2 rounds

Then 5 C&J #205/165

2 minutes of work

1 minute of rest

5 C&J #225/185