Categorized as: Uncategorized

03/05/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 power position squat snatch X 2

2 hang squat snatch X 2

2 snatch grip deadlifts + squat snatch X 2

Work up as you feel

Weightlifting

Squat snatch double (Double Touch and Go )

Running 10 minute clock to work to a heavy squat snatch double for the day

Metcon

Metcon (Time)

20 second handstand hold

10 push-ups

10 renegade rows #50/35

10 burpees

5 rounds

Accessory Work

Tuck Ups (4 minute AMRAP )

03/04/2019

Yellowstone CrossFit – CrossFit

Weightlifting

Warm-up

5-10 minute coaches warm up

1 and 1 Quarter Front Squat ( 3 X 2)

Work up to as heavy as possible without neglecting speed

Front Squat (5 X 2 )

All sets 85%+

Rest as needed between sets

Metcon

Metcon (Time)

50 dumbbell squats #50/35

50 air squats

50 dumbbell alternating lunges #50/35

50 air squats

Accessory Work

Leg Holds (Max effort X 3 )

Rest 30 seconds between sets

02/28/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (5 Rounds for time)

Every 3 minutes

50 double unders/singles

20 sit-ups

10 push-ups

5 rounds

02/27/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Power Snatch (7 X 1 )

Work up to as heavy as possible

Rest as needed between sets

Metcon

Metcon (Time)

50 alternating DB snatch #50/35

15 box jump overs “24/20

2 rounds

Accessory Work

Weighted Russian Twists (4 minute AMRAP )

Heavy as possible

02/25/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Clean and Jerk EMOM (Singles EMOM for 7 minutes )

Must be a split jerk

All sets at 75%+

Work up as you feel

Metcon

Metcon (Time)

10 clean and jerks #135/95

10 bar facing burpees

3 rounds

10 thrusters #135/95

Accessory Work

Sit-ups (3 minute AMRAP )