Categorized as: Uncategorized

5.3.17

Yellowstone CrossFit – CrossFit

Warm-up

AMRAP x 5 min.

5 push-ups

10 jumping squats

15 AbMats

20 DU

Weightlifting

Perform 4 sets of max effort strict pull ups between sets of bench press

Bench Press (2×6@75%, 2×6@80%, 1×4@85%, 1×2@90%, 1xME@100%)

Score is number of max effort at 100%

Pull-ups (4xME strict pull ups regular grip)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12:00 min.

25 WB (#20/14)

50 DU

15 Squat Snatches (#75/55)

5.2.17

Yellowstone CrossFit – CrossFit

Warm-up

Grab 2 light DB (suggestion 20-30 for dudes, 15-25 for ladies)

2 Rounds:

Hold DB’s in front rack, 5 shoulder press right

run 2 laps

Hold DB’s in front rack, 5 shoulder press left

run 2 laps

Hold Db’s in front rack, 5 shoulder press both

high skip 2 laps

Weightlifting

Back Squat (5×7@75% +20-30 lbs)

Metcon

Metcon (Time)

For Time:

21 Push Press (#95/65)

21 Pull-ups

15 Push Jerk (#135/95)

15 C2B

9 Split Jerk (#165/115)

9 Bar MU
Barbell movement is from the ground.

5.1.17

Yellowstone CrossFit – CrossFit

Warm-up

With an Empty Bar 2 Rounds:

Back Squat x 5 (3 sec. down, 3 sec. in hole)

Sprint 2 laps

Strict Press x 5 (3 sec. hold at the top)

Sprint 2 laps

Front Squat x 5 (3 sec. down, 3 sec. in hole)

Sprint 2 laps

Weightlifting

Back Squat (4×9@70% + 20-30lbs)

Metcon

Metcon (AMRAP – Reps)

AMRAP x 10 min.

2 Pistols

2 T2B

4 Pistols

4 T2B

6 Pistols

6 T2B

8

8

and so on…

4.28.17

Yellowstone CrossFit – CrossFit

Warm-up

Tabata:

Sprint

Air Squat

Sprint

Push-ups

Sprint

Lunge

Sprint

Burpees

Weightlifting

Back Squat (10×3@85% +10-20lbs)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 min.

12 Thrusters (#135/95)

9 SDHP (#135/95)

6 Bar-Facing Burpees
These should be on the heavier side, choose weight accordingly.

4.27.27

Yellowstone CrossFit – CrossFit

Warm-up

EMOM x 5 min:

5 Empty bar Front Squats

5 Burpees over the Barbell

5 Russian Deadlifts

Weightlifting

Back Squat (7×5@80% +10-20lbs)

Metcon

Metcon (10 Rounds for reps)

For 10 Rounds:

Pull a sub 1:35/1:45 500m pace for as long as possible on the Rower. As soon as your pace slows past 1:35/1:45, stop rowing, write down how long you kept it going (i.e. 25 sec) and rest for 1 min.