Categorized as: Uncategorized

04/24/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Hang Squat Clean (4 X 1 )

Every 90 seconds for 6 minutes

All sets @75-85%

Squat Clean (4 X 1 )

Every 90 seconds for 6 minutes

All sets @80-90%

Metcon

Metcon (Time)

30 wall balls #20/14

30 knees to elbows

30 DB clean and jerks #50/35

30 knees to elbows

30 wall balls #20/14

Accessory Work

Box Dips (30 reps )

Big of sets as possible

04/23/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Hang Squat Snatch (3 X 2 )

E2MOM for 6 minutes

All sets @70-80%

Squat Snatch (4 X 1 )

E2MOM for 8 minutes

All sets @75-58%

Metcon

Metcon (Time)

2 rope climbs

25 pull-ups

2 rope climbs

25 C2B

2 rope climbs

50 air squats

Accessory Work

Hammer Curls (50 reps )

Heavy as possible

04/19/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Power Snatch (10 X 1 )

EMOM for 10 minutes

All sets @70%

Metcon

Metcon (Time)

7 handstand push-ups

14 calories on the rower

7 T2B

7 rounds

04/18/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (6 X 2 )

E2MOM for 12 minutes

All sets @85-95%

Metcon

Metcon (AMRAP – Rounds and Reps)

30 air squats

20 C2B

10 target burpees

12 minutes

Accessory Work

Tuck Ups (5 X 12 )

Rest 40 seconds between sets

04/17/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Bench Press (5 X 4 )

E2MOM for 10 minutes

All sets @80-85%

Metcon

Metcon (Time)

50 sit-ups

50-40-30-20-10

Push-ups

KB swings #70/53 (russian)

50 sit-ups

Accessory Work

Banded Push-downs (3 X 30 )

Rest 60 seconds between sets