Yellowstone CrossFit – CrossFit
Warm-up
Row 150 meters
5 push-ups
5 squat lunges
10 hollow rocks on the bar + 20 second dead hang
2 rounds
3 snatch grip deadlifts + 2 hang squat snatch + 3 OHS (barbell)
Add weight X 2
Weightlifting
Power Position Squat Snatch + Hang Squat Snatch + Squat Snatch Complex (One complex every 2 minutes for 12 minutes)
Work on speed and positioning
Skill Work
Knees To Elbow (7 minutes)
Please watch the instruction video unless you can complete 7 minutes unbroken
Knees must hit your elbows to be RX
Work the kipping motion even if you aren’t hitting your elbows to learn the movement
If not possible on the bar do knees to elbows from the ground to learn the movement
Metcon
Metcon (AMRAP – Rounds and Reps)
14 calorie row
14 push-ups
14 wall ball squat cleans #20/14
14 minutes
Accessory Work
Superman Holds (30 seconds X 5)
Rest 30-60 seconds between sets