Categorized as: Uncategorized

01/19/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150

5 russian baby makers

5 squat lunges

30 second dead hang

5 good mornings (barbell)

2 rounds

Weightlifting

Deadlift EMOM (12 minutes )

Deadlift double
Work up as you feel

Metcon

Metcon (Time)

4 rope climbs

10 DB snatch (right arm) #50/35

10 DB snatch (left arm)

10 pull-ups

3 rope climbs

20 DB snatch (right arm)

20 DB snatch (left arm)

20 pull-ups

2 rope climbs

30 DB snatch (right arm)

30 DB snatch (left arm)

30 pull-ups

1 rope climb
RX+

C2B

Accessory Work

Sit-ups (1 minute ME X 3 )

Rest 1 minute between sets

01/18/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

20 chain breakers

45 seconds wrist stretch

2 rounds

3 clean grip deadlifts deadlifts + 3 hang power cleans + 3 push jerk (barbell)

Add weight X 2

Weightlifting

Clean and Jerk EMOM (3 T&G EMOM for 10 minutes)

Pick a weight you feel you can maintain T&G the entire EMOM

Work on cycling the bar more than heavier

Use Grace RX weight as guideline for goal #135/95

Metcon

Metcon (Time)

60 cals assault bike

Then

5 rounds

28 dubbs

14 ring rows

7 ring dips

Accessory Work

30 seconds planks

30 seconds rest

Front plank X 3

Right side plank X 3

Left side plank X 3

01/17/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

5 russian baby makers

Childs pose 45 seconds

2 rounds

3-3 count down 1 count up back squats

Add weight x 2

Weightlifting

Back Squat (3 X 6 )

Work up as you feel

Bench Press (3 X 6)

Work up to a heavy

Metcon

Metcon (Time)

24 cal row

24 SOH #75/55

24 alternating reverse lunges

24 HSPUs

24 air squats

3 rounds

72 push-ups

Accessory Work

Tuck Ups (1 minute ME X 3)

Rest 1 minute between sets

01/16/2018

Yellowstone CrossFit – CrossFit

Warm-up

20 chain breakers

Jog down

Back pedal back

Thread the needle 45 seconds each side

2 rounds

3 snatch grip deadlifts + 3 hang power snatch + 3 OHS (barbell)

Add weight X 2

Weightlifting

Snatch Balance (4 X 3 )

Work up as you feel

Focus more on positioning and warming up for Snatch and OHS complex

Power Snatch + OHS (Every 90 seconds for 9 minutes )

1 power snatch + 2 OHS
Work up as you feel

Metcon

Metcon (AMRAP – Rounds and Reps)

15 T2B

10 target burpees

5 power snatch #135/95

10 minutes
Target burpees are 6″ above your fingers standing with your hands above your head

Accessory Work

Hammer Curls (3 X 12 each arm )

Heavy as possible

01/15/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 cals assault bike

10 hollow rocks on the bar

30 second wrist stretch

2 rounds

3 clean grip deadlifts + 3 hang power cleans + 3 front squats

Add weight X 2

Weightlifting

Squat Clean + Front Squat Complex (Every 90 seconds for 18 minutes )

1 squat clean + 2 front squats
Work up to as heavy as possible

Metcon

Metcon (Time)

7 thrusters #95/65

7 C2B

11 rounds

Accessory Work

Bent Over DB Reverse Flyes (3 X 10 )

Work up weight