Categorized as: Uncategorized

05/07/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Back pedal back

5 cossack squats each leg

45 seconds thread the needle each arm

2 rounds

3 snatch grip deadlifts + 3 hang power snatch + 3 power position squat snatch (barbell)

Add weight X 2

Weightlifting

Power Position Power Snatch (Singles every 90 seconds for 3 sets )

Work to a heavy

Hang Power Snatch (Singles every 90 seconds for 3 sets )

Work to a heavy

Power Snatch (Singles every 90 seconds for 3 sets )

Work to a heavy

Metcon

Metcon (Time)

12 alternating lunges

6 pull-ups

3 power snatch #115/80

3 rounds

Rest 3 minutes
RX+

Dumbbell alternating lunges #35s/20s

C2B

Power snatch #135/95

Metcon (Time)

30 deadlifts #185/135

30 ring dips
RX+

Deadlifts #245/175

Strict ring dips

Accessory Work

Tuck Ups (10 tuck ups EMOM for 5 minutes )

05/04/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Back pedal back

5 bowler squats each leg

20 chain breakers

2 rounds

3 clean deadlifts + 3 hang power cleans + 3 power position squat cleans (barbell)

Add weight X 2

**IF YOU FEEL LIKE YOU WILL BE CRUNCHED FOR TIME TODAY CUT THE WEIGHTLIFTING A LITTLE SHORT. GET THE METCON IN TODAY BECAUSE IT IS A HERO WORKOUT. HAPPY FRIDAY!**

Weightlifting

Power Position Squat Clean (Singles at 50-60% every 90 seconds for 3 sets )

Working sets at 0:00, 1:30, 3:00 minutes

Hang Squat Clean (Singles at 60-70% every 90 seconds for 3 sets )

Working sets at 4:30, 6:00, and 7:30 minutes

Squat Clean (Singles at 75%+ every 90 seconds for 5 sets )

Working sets at 9:00, 10:30, 12:00, 13:30, and 15:00

Metcon

Wes (Time)

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

5 strict pull-ups

4 burpee box jumps, 24-in. box

3 cleans, 185 lb.

Then, run 800 meters with a 25-lb. plate
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
To learn more about Wes click here

Accessory Work

Box Dips (20 second hold + 5 dips X 4 )

Rest 60-120 seconds between sets

05/03/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

1 minute child pose

30 second sumo squat

2 rounds

Bench press warm up for weightlifting

Weightlifting

Bench Press (1 X 6, 2 X 3, 3 X 2, 2 X 3, 1 X 6)

Work up to as heavy as possible then drop weight for the desending reps

Metcon

Metcon (Time)

10 calories on assault bike

10 box jump overs ’24/20

35 dubs

10 bench press #135/95

Rest 90 seconds

4 rounds
RX+

Bench press #185/120

Accessory Work

Tuck Ups (4 X 15)

Rest 1 minute between sets

05/02/2018

Yellowstone CrossFit – Advanced Strength and Conditioning

Dead Stop Overhead Squats (7 X 1)

Work up to as heavy as possible

05/02/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 200 meters

5 split position lunge each leg

1 minute thread the needle each arm

Crossover symmetry

2 rounds

3 strict press + 3 push jerk + 3 split jerk (barbell)

Add weight X 2

Weightlifting

Push Jerk (5 X 1)

Work up to as heavy as possible for the day

Split Jerk (5 X 1)

Work up to as heavy as possible for the day

Metcon

Metcon (Time)

30 alternating DB snatch #50/35

15 ring muscle ups

30 sit-ups

3 rounds

Accessory Work

400 meter KB farmer carry

Heavy as possible