Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (AMRAP – Rounds and Reps)

C2B

OHS #95/65

Bar facing burpees

10 minutes

4, 8, 12, 16, 20….

Weightlifting

Snatch (Single )

Running clock from 10 minutes to 20 minutes

Any snatch is okay

Accessory Work

Banded Push-downs (3 X 15 )

Rest 40 seconds between sets

Yellowstone CrossFit – Barbell

Warm-up

Individual pre comp warm up

Weightlifting

Snatch (6 attempts )

Build to a heavy

Misses count

Clean and Jerk (6 attempts )

Build to a heavy

Misses count

Dead Stop Front Squats (7 X 1 )

Work up to HAFP

Accessory Work

Bent Over Row (4 X 6)

HAP

KB Ab Swings (3 X 12 )

HAP

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Shoulder Press (Doubles @75%)

EMOM for 8 minutes

Rest until the clock hits 10 minutes

1 X ME

Metcon

Metcon (Time)

3 squat cleans #155/110

6 power cleans #155/110

12 knees to elbows

15 toes to bar

18 handstand push-ups

Run 1 mile

18 handstand push-ups

15 toes to bar

12 knees to elbows

6 power cleans #155/110

3 squat cleans #155/110

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (Time)

Sled drag
Individual- 1 mile drag

Pick a weight that is challenging yet you can stay moving

Accessory Work

Crunches (150 )

Yellowstone CrossFit – Barbell

Warm-up

Deadlift (3 X 7 )

Build up to a heavy

Weightlifting

Split Jerk (3 X 2, 4 X 1 )

Doubles @83-88% (2) hold in catch

Strong positioning

Overhead Squat (3 X 3 )

All sets @84-88%

Accessory Work

Bench Press (3 X 5 )

All sets HAFP

Weighted Chinese Planks (3 X ME )

HAP