Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

10 hollow rocks on the bar

5 squat lunges

1 minute thread the needle each arm

2 rounds

3- 3 count down- 1 count up front squats (barbell)

Add weight X 2

Weightlifting

Front Squat (1 X 8, 4 X 4, 1 X 8)

Work up to a heavy for the day

Metcon

Metcon (Time)

30 calories on rower

30 front squats #95/65

30 handstand push-ups

Then

1 squat clean

#115/80, #135/95, #155/110, #175/125, and #185/130
RX+

Strict HSPUs

Squat Cleans

#135/95, #165/115, #185/130, #205/145, and #215/155

Accessory Work

Hammer Curls (3 X 10)

Heavy as possible

Yellowstone CrossFit – CrossFit

Warm-up

15 chain breakers

Run 100 meters

5 squat lunges

Run 100 meters

1 minute thread the needle each arm

2 rounds

3 snatch grip deadlifts + 3 hang power snatch + 3 power position squat snatch (barbell)

Add weight X 2

Weightlifting

Squat Snatch (1 X 3, 2 X 2, 3 X 1 )

Work up to a heavy for the day doing a set every 2 minutes for 12 minutes

Metcon

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

Yellowstone CrossFit – CrossFit

Warm-up

10/7 cal sprint as fast as possible

5 push ups

5 single leg step ups each leg

3 rounds

3-3 count down- 1 count up back squats (barbell)

Add weight X 2

Weightlifting

1 1/4 Back Squats (5 X 2 )

Work up as you feel working on explosion

Metcon

Metcon (Time)

90 dubs

30 pullups

60 dubs

20 pullups

30 dubs

10 pullups

Accessory Work

L-Sit (3 X 7-10 reps)

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Back pedal back

5 bowler squats each leg

1 minute child pose

3 clean grip deadlifts + 3 hang squat cleans + 1 strict press ( barbell)

Add weight X 2

Weightlifting

Squat clean TNG complex

Every 2 minutes for 10 minutes 4 touch-n-go squat cleans (full) @70% of your 1RM

Metcon

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Accessory Work

Tuck Ups (25 X 4 )

Yellowstone CrossFit – CrossFit

Warm-up

30 seconds of shuttle runs down and back

30 seconds of side shuffle down and back

5 squat lunges

2 rounds

Back Squats working up to 60%

Weightlifting

Back Squat (1 minute ME X 4)

Work for the entire minute even if you are not squatting fight to not rack the bar for the entire minute.

Work between 60-70% for all 4 sets but use the same weight all sets.

Metcon

Metcon (AMRAP – Reps)

3 T2B

3 box jump overs 30″ male and female (regional standard)

6 T2B

6 box jump overs

9 T2B

9 box jump overs……. increase by 3’s each round

9 minute AMRAP

Rest 3 minutes

3 minute AMRAP

30″ box jump overs male and female

(Regional Standard)
Your score is both AMRAP’s combined

Accessory Work

Weighted Russian Twists (3 X 30)

Rest 1 minute between sets