Classes Monday - Friday AM 5:30, 6:30 / PM 12:00, 2:30, 4:30, 5:45 / Sat 9, 10
5-10 minute coaches warm up
Work up to as heavy as possible
Try to increase weight each set
Rest as needed between sets
50 push press #95/65
50 sit-ups
30 push press #115/80
30 sit-ups
20 push press #135/95
20 sit-ups
Heavy as possible
Least amount of breaks as possible
5-10 minute coaches warm up
2 snatch grip deadlifts + 2 hang squat snatch + 2 power squat snatch + 1 full (barbell)
Add weight only if possible X 2
Work up to as heavy as possible
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
Rest 20 seconds between sets
5-10 minute coaches warm up
Every 2 minutes for 16 minutes
Doubles @80% – 3 sets
Singles @90%+ – 4 sets
Drop back to 80% for one max effort set
Use a spotter
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Heavy as possible
Least amount of sets as possible
5-10 minute coaches warm up
Row 5k
Scaled option-
Row 3k
10-20 minutes of handstand walk practice/practice based on your skill level/if you skip it your skill will not improve
5-10 minute coaches warm up
Every 2 minutes for 14 minutes
3 X 4 @75%
3 X 2 @85%
Drop back down to 75% and do one set of ME reps
30-20-10
Handstand push-ups
Ring dips
Scaled option-
Box HSPUs
Box dips
Copyright © Yellowstone CrossFit 2015