Categorized as: Uncategorized

12.7.16

Yellowstone CrossFit – CrossFit

Weightlifting

Squat Clean and Jerk (1×15 @ 80%)

Take 10 minutes to work to a heavy clean and jerk for the day then, 15 clean and jerks for time at 80% of your 1RM

Warm-up

6 Min AMRAP

10 push ups

5 burpees

15 butterfly sit ups

1 lap Samson Stretch

Metcon

Metcon (Time)

For Time:

Power Snatch (#75/55#)

(Rx+ #95/75#)

10,9,8,7,6,5,4,3,2,1

Perform 3 pull-ups between each round.

12.6.16

Yellowstone CrossFit – CrossFit

Weightlifting

Squats and Milk (1×20 @ 60% +25lbs)

Warm-up

6 Min AMRAP

10 Push-ups

20 DUs (40 singles)

5 Burpees

20 PVC pass-throughs

One lap Samson Stretch

Metcon

Metcon (Time)

100 DUs (200 singles)

90 Wall balls (#20/26)

80 DUs (160 singles)

70 Burpees

60 DUs (120 singles)

50 Deficit push-ups (#45/25 plates)

40 DUs (80 singles)

30 Pistols (Rx+ 30 each leg)

20 DUs (40 singles)

10 Pull-ups (Rx+ C2Bs)

*35 min time cap

12.5.16

Yellowstone CrossFit – CrossFit

Warm-up

6 minute amrap (As a class)

15 air squats

20 double unders

20 pvc pass thrus

Line drills:

High knees – slow down, fast back

Butt kickers- slow down, fast back

Samson stretch – down and back

Run – 4 laps down and back

Weightlifting

Squat Snatch (1×15 @ 85%)

Take 10 minutes to work to a heavy snatch for the day. Then 15 full snatches for time at 85% of your 1RM

Metcon

Metcon (AMRAP – Reps)

20 minute EMOM:

Minute 1 – Hang power snatch 95/65 (RX+ 135/95)

Minute 2 – Hand stand push ups (Augment push press 95/65)

Minute 3 – Sumo deadlift high pull 95/65 (RX+ 135/95)

Minute 4 – Pull-ups (RX+ chest to bar)

Minute 5 – Rest

12/02/16

Yellowstone CrossFit – CrossFit

Warm-up

5 rounds not for time:

10 sec. Handstand Hold

5 empty bar Back Squats

Weightlifting

Squats and Milk (1×20)

+#20 from the start, day #5

Metcon

Metcon (Time)

Airforce

For time:

20 Thrusters (95/65)

20 Sumo Deadlift High Pulls (95/65)

20 Push Jerks (95/65)

20 Overhead Squats (95/65)

20 Front Squats (96/65)

4 burpees at the start of every minute, including the first minute.

12/01/16

Yellowstone CrossFit – CrossFit

Warm-up

5 laps running. Have a medball at the start position and complete 5 medball cleans every lap.

We Got Skills.

1. Pull-up progression warm-up, day #3.

2. Spend some time working on kipping or butterfly pull-ups.

Mobility

Come and get your ROMWOD on!