Yellowstone CrossFit – CrossFit
Warm-up
5-10 minute coaches warm up
2 clean grip deads + 2 hang cleans + 2 strict press + 1 power clean (barbell)
Add weight X 2 if possible
Build up to a 65% power clean for the complex
Weightlifting
Alternating Air Squat + Power Clean Complex EMOM (EMOM for 12 minutes )
Odd minutes: 10-15 air squats
Even minutes: 5 touch and go power cleans
Work between 65-75% for the entire complex
*must be touch and go cleans
Metcon
Metcon (Time)
45 thrusters #95/65
45 pull-ups
Scaled option-
modified weight on thrusters
jumping pull-ups
RX+
Thrusters #115/80
Strict pull-ups
Accessory Work
Superman Holds (15-30 seconds X 5 )
Rest 30 seconds between sets