Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

5 air squat lunges

10 hollow rocks on the bar

Bench press warm up for weightlifting

Weightlifting

Bench Press (2 X 6, 4 X 3, 1 X 6 )

Work up to a heavy

Metcon

Metcon (Time)

100 calorie row

80 dubs

60 ring rows

40 burpees

20 bench press #135/95
RX+

Bench press #185/130

Accessory Work

Tuck Ups (4 X 15)

Rest 1 minute between sets

Yellowstone CrossFit – CrossFit

Warm-up

10 calories on the assault bike

5 cossack squats each leg

30 second sumo squat

2 rounds

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

Add weight X 2

Weightlifting

1 1/4 Back Squats (6 X 2)

Work up to as heavy as possible without jeopardizing positioning. No wink.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 air squats

4 ring muscle ups

12 push-ups

4 sumo deadlift high pull #95/65

12 minutes
RX+

Sumo deadlift high pulls #135/95

Accessory Work

Farmer’s Carry (200 meters)

Heavy as possible

Yellowstone CrossFit – Advanced Strength and Conditioning

Weightlifting

Sled Push (Down and Back X 6)

Heavy as possible

Rest 60-120 seconds between sets

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Open hips back down

5 bowler squats each leg

10 hollow rocks + 20 second dead hang

2 rounds

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

Add weight X 2

Weightlifting

Squat Clean + Hang Squat Clean + Jerk Complex (One complex every 2 minutes for 20 minutes )

1 squat clean + 1 hang squat clean + 1 push jerk + 1 split jerk
Work up to as heavy as possible for the day

Metcon

Metcon (Time)

30 wall balls #20/14

30 pull-ups

30 box jump overs “24/20

30 shoulder to overhead #95/65
RX+

C2B pull-ups

SOH #135/95

Accessory Work

Weighted Sit-ups (10 sit-ups EMOM for 6 minutes )

Yellowstone CrossFit – Advanced Strength and Conditioning

Weightlifting

Dead-Stop Front Squats (7 X 1)

Work up to a heavy for the day