08/10/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/10/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

10 Single leg overhead reverse lunge each leg

30 seconds of L-sit holds

3 rounds

Weightlifting

Every 90 seconds for 12 minutes

1 power clean + 1 hang power + 1 power clean + 1 jerk

Work to a heavy

Metcon

12 WBs

6 dumbbell clean and jerk right arm #50/40

12 T2Bs

6 dumbbell clean and jerk left arm #50/40

4 rounds

Metcon

20 dubbs

10 burpee box jump overs ’30

20 ab mats

5 rounds