08/14/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/14/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

100 meter single arm overhead DB walk

15 air squats

2 rounds

Weightlifting

Back Squat (12 minute clock to work to a heavy for the day )

Weightlifting

Squat Snatch (12 minute clock to work to a heavy for the day )

Metcon

6 rounds

3 squat snatch

3 hang power snatch

3 OHS

#120/100

Metcon

55 bar facing burpees

EMOM 1 rope climb

Accessory Work

Ring pull-ups 3 X 10

Ring hollow pulls 3 X 6

Ring rows 3 X 10 – weighted if possible