Categorized as: Uncategorized

12/09/2019

Yellowstone CrossFit – Barbell

Weightlifting

Snatch Pull + Squat Snatch (2) Count Pause Below Knee (7 sets )

Starting @74% building to as heavy as possible

Dead Stop Front Squats (7 sets )

Doubles

All sets HAP

Accessory Work

Barbell Shrugs (4 X 6 )

All sets HAP with (2) count pause at the top of the shrug

Planks (5 minutes )

12/09/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Push Press (6 X 2 )

Doubles every 90 seconds for 9 minutes

Starting @80% building to as heavy as possible

Metcon

Metcon (Time)

Teams of 2

40 wall balls

20 calories on the assault bike

8 rounds

Accessory Work

Dumbbell/KB Shrugs (3 X 15 )

HAP

12/06/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute warm up

Weightlifting

Squat Clean (6 sets )

Doubles E2MOM for 12 minutes. Starting @70% building to as heavy as possible.

No touch and go. 5 count resest between reps

Metcon

Metcon (Time)

30 squat cleans #135/95

30 C2B

30 target burpess

12/06/2019

Yellowstone CrossFit – Barbell

Back Squat (1RM)

Build to 1RM

After squats celebrate 13 weeks of squats by working on what you want to work on. Great work!

12/05/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 coaches warm up

Metcon

Metcon (Time)

10-20-30-40-50

Bench press #95/65

Calories on the rower

Weighted sit-ups #20/14