08/18/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/18/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 100

10 hollow rocks

10 L sits

3 rounds

ASC Metcon

KB DT (Time)

12 single arm KB deadlifts #53/35

9 single arm hang power KB cleans

6 single arm KB push jerks

5 rounds
Left arm and right arm equal one round. Complete one side before switching to the next side.

ASC Metcon

Metcon (AMRAP – Rounds)

3 power snatch #95/75

4 T2B

7 minute AMRAP

Accessory Work

6 rope climbs- leg less as many pulls as possible then use legs

Dumbell curls 3 X 10 – heavy as possible

Dumbell box step ups 3 X 6 each leg