08/17/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/17/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

8 cals assault bike

8 overhead DB reverse lunges each leg

2 rounds

Weightlifting

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

Weightlifting

Shoulder Press (12 minute clock to work to a heavy for the day )

Strict press

ASC Metcon

5 hang squat cleans #75/65

5 front squats

5 SOH

10 rounds

Into a 300 meter barbell overhead walk

30 HSPUs

Accessory Work

Single arm DB/KB bent over rows 3 X 10 each arm

Underhand grip pull-ups with a 3 count pause at top 3 X 5

GHD 3 X 10

Metcon