Categorized as: Uncategorized

06/29/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Back pedal back

5 cossack squats each leg

2 rounds

3-3 count down- 1 count up X 3 (barbell)

Add weight X 2

Weightlifting

Back Squat (3 X 7)

Heavy as possible

Metcon

Metcon (AMRAP – Reps)

45 calories on the assault bike

Then

21-15-9

Deadlifts #225/155

Air squats

Rest 3 minutes

3 minute AMRAP of HSPUs
Your score is your total HSPUs in the 3 minutes

*If you can’t do HSPUs do push-ups

06/28/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 cals on the assault bike

20 chain breakers

20 shoulder rotations

20 reverse shoulder rotations

2 rounds

Weightlifting

Bench Press (1 X 8, 4 X 4, 1 X 8)

Work up to a heavy then drop weight for your last set of 8

*try to use a heavier weight on your last set of 8 than used on your first set

Metcon

Metcon (Time)

20 bench press #135/95

Run 800 meters

20 box jumps “24/20

20 KB swings #70/53

20 box jumps “24/20

20 KB swings #70/53

Run 800 meters

20 bench press #135/95

Accessory Work

Flutter Kicks (125 reps)

06/27/2018

Yellowstone CrossFit – CrossFit

Warm-up

30 seconds of shuttle runs

30 seconds of side shuffle down back

1 minute thread the needle each arm

2 rounds

3-3 count down 1 count up front squats (barbell)

Add weight X 2

Weightlifting

1 and 1 Quarter Front Squat (5 X 2)

Work up as you feel warming up your legs for snatch

Squat Snatch (5 X 1)

Work up as you feel. Working speed and technique

Metcon

Metcon (Time)

30 calories on the rower

30 pull-ups

30 handstand push-ups

15 calories on the rower

15 pull-ups

15 handstand push-ups
RX+

C2B pull-ups

Strict handsands

Accessory Work

Scissor Kicks (125 reps )

06/26/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Open up hips back

5 bowler squats each leg

2 rounds

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

Add weight X 2

Weightlifting

Back Squat (3 X 7 )

All sets as heavy as possible

Metcon

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06/25/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 cals assault bike

5 squat lunges

5 cossack squats each leg

10 hollow rocks on the bar

2 rounds

3 clean grip deadlifts + 2 hang squat cleans + 1 spit jerk (barbell)

Add weight X 2

Weightlifting

Squat Clean (Doubles every 2 minutes for 12 minutes )

Work to a heavy for the day

*no touch and go* 5 count reset each rep

Split Jerk (5 X 1)

Work up to a heavy for the day

Metcon

Metcon (Time)

“DT”

12 deadlifts, 9 hang power cleans, 6 push jerk

2 rounds of DT #135/95

2 rounds of DT #155/110

1 round of DT #165/115
RX+

2 rounds #165/120

2 rounds #185/135

1 round #195/145

Accessory Work

Crunches (125 reps )