Categorized as: Uncategorized

5.26.17

Yellowstone CrossFit – CrossFit

Weightlifting

Back Squat (1×3@65%, 1×3@75%, 1×4@85%, 4×5@90%)

Metcon

Metcon (Time)

For Time:

30/25 Cal on Assault Bike

20 Burpee Box Jump Overs

10 DB Cleans (#55/35)
This is a sprint and should hurt:) This means the cals on the bike are all out! We will try the new Regional standard for the burpee box jump overs, only your hands and feet may touch the box on the way over.

5.25.17

Yellowstone CrossFit – CrossFit

Weightlifting

Sott’s press (4×3, 1xME)

Overhead presses with a barbell, behind the neck, from the bottom of the squat.
Choose a weight that is challenging to do 3 reps with.

Back Extension (5×10)

Back extensions on the GHD, weighted if possible.

Metcon

a birthday WOD to celebrate a couple awesome people!

Brad and Jonna Birthday WOD (Time)

Brad and Jonna’s Birthday Bash-if you get a chance, thank them:)

For Time:

Run 1k then-

6 Rounds of:

6 Snatches (#95/65)

39 DU
Important: First 3 rounds of snatches are power snatches, last 3 rounds are full squat snatches!

Happy Birthday!

5.24.17

Yellowstone CrossFit – CrossFit

Warm-up

Run 200 m

10 air squats (sit in the last one for 10 sec.)

Run 200m

10 air squats (sit in the last one for 10 sec.)

Weightlifting

Back Squat (1×3@65%, 1×3@75%, 1×3@85%, 3×3@90%, 1×3@95%)

Metcon

Metcon (Time)

5 Rounds for Time:

Run 200m

5 Strict Pull-ups

10 Pistols

5.23.17

Yellowstone CrossFit – CrossFit

Weightlifting

Bench Press (1×3@80%, 2×3@85%, 1×3@90%)

Weighted Chin Ups (4xME)

Chin-ups, weighted if possible, want to be getting at least 6 per round.

Metcon

Metcon (AMRAP – Reps)

AMRAP x 12 min:

1 cluster (#115/75)

1 ring dip

2 cluster (#115/75)

2 ring dips

3 cluster (#115/75)

3 ring dips

4 cluster (#115/75)

4 ring dips

and so on…

5.22.17

Yellowstone CrossFit – CrossFit

Warm-up

Row 400m

10 Banded Good Mornings

Row 300m

10 Glute Bridges

Row 200m

10 Banded Good Mornings

Row 100m

10 Glute Bridges

Weightlifting

Back Squat (1×4@60%, 1×4@70%, 1×4@80%,1×3@90%, 2×4@90%)

Metcon

Metcon (AMRAP – Reps)

Regional Event 4 (YCF Style):

For time (15 min. cap)

0:60 Handstand Hold

10 T2B

10 Deadlifts (#225/155)

0:60 Handstand Hold

12 T2B

12 Deadlifts (#225/155)

0:60 Handstand Hold

14 T2B

14 Deadlifts (#225/155)

0:60 Handstand Hold

16 T2B

16 Deadlifts (#225/155)
For your score, if you get time capped, put the number of reps you completed in the 15 min. If you finish before the time cap, you would have a score of 128 reps (each HS Hold is worth 6 reps, 1 rep for every 10 sec. hold). Make note of what time you finish in the notes section!

Also important…you are squatting heavy this week and that is enough “heavy” for your central nervous system. If the deadlift is heavy for you choose a weight that is moderate!