6/16/17 | Yellowstone CrossFit | Billings MT CrossFit Gym

6/16/17

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

2 Rounds

10 Hollow Rocks

10 Walking Lunges

30 Dubbs

Weightlifting

Snatch (3 position squat snatch)

Every 90 seconds for 15 minutes

1 Full + 1 Hang + 1 Power

Work to a heavy for the day with maintaining speed

Metcon

Hard Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

5 Weighted pull-ups, 35 pounds

10 Push-ups with feet on 30″ box

15 Squats holding a 45 pound plate

Gymnastics

Strict/kipping HSPUs

10-8-6-4-2

Accessory Work

Ring Rows (3 sets ME )

Rest 45 seconds between each set