Categorized as: Uncategorized

09/06/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

5 squat lunges

10 hollow rocks on the bar

20 chain breakers

2 rounds

3 clean grip deadlifts + 3 hang power cleans + 3 front squats + 1 squat clean (barbell)

Add weight X 2

Weightlifting

Squat Clean + Hang Squat Clean + Power position Squat Clean Complex (One complex every 2 minutes for 14 minutes )

Work to a heavy

Metcon

Metcon (Time)

Run 200

7 burpee box jump overs “24/20

3 rope climbs

4 rounds
RX+ Vested

Accessory Work

Hammer Curls (3 X 10 each arm )

Rest 90 seconds between sets

09/06/2018

Yellowstone CrossFit – Barbell

Weightlifting

Squat Clean + Hang Squat Clean + Power position Squat Clean Complex (7 X 1)

Work up to a heavy

Shoulder Press (3 X 7)

Strict

Heavy as possible

Accessory Work

Box Dips (3 X 10-15)

Rest 90 seconds between sets

Farmer’s Carry (4 X 100 meters )

Heavy as possible

Rest 90 seconds between sets

09/05/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150

5 bowler squats each leg

5 push-ups

5 russian baby makers

3 rounds

5- 1 1/4 front squats X 2

Weightlifting

Front Squat (5 X 2)

Work to a heavy

Metcon

Metcon (Time)

35 calories on the rower

35 ring rows

35 ring dips

4 power cleans #155/110

3 hang power cleans #155/110

2 shoulder to overhead #155/110

35 ring dips

35 ring rows

35 calories on the rower
RX+

Strict ring dips

Cleans and SOH #185/130

Accessory Work

Tuck Ups (1 X 30, 1 X 20, 1 X 10)

Rest 40 seconds between sets

09/05/2018

Yellowstone CrossFit – Barbell

Weightlifting

Front Squat (3 X 2, 5 X 1)

Work to a heavy

Power Clean + Push Jerk + Split Jerk Complex (5 X 1 )

1 power clean + 1 push jerk + 1 split jerk with a 2 count pause in the receiving position on the split
Work to a heavy

Underhand Grip Pull-ups (4 X ME with a 2 count hold at the top of each rep )

Rest 90 seconds between sets

Accessory Work

Plyo Push-ups (3 X ME )

Rest 60 seconds between sets

Dumbbell Step Ups (50 reps )

09/04/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 200

5 burpees

10 air squats

10 hollow rocks on the bar

2 rounds

3 snatch grip deadlifts + 3 hang snatch + 3 OHS + 1 squat snatch (barbell)

Add weight X 2

Weightlifting

Squat Snatch + Hang Squat Snatch + Power Position Squat Snatch Complex (One complex every 2 minutes for 14 minutes )

Work up to a heavy

Metcon

Metcon (Time)

3 squat snatch #135/95

20 toes to bar

20 foot handstand walk

3 rounds
If not doing handstand walks then complete 40 cumlative seconds of handstand holds per round

Accessory Work

Oblique Crunches (3 X 15 each side )