Categorized as: Uncategorized

8.4.17

Yellowstone CrossFit – CrossFit

Weightlifting

Thruster (5xME @ 80% of your 1RM)

Metcon

Metcon (Time)

20 Reps for Time @ 70-75% of 1rm C&J:

1 Rep = Power Clean + Hang Squat Clean + Push Jerk + Split Jerk
Each “rep” must be unbroken. If you drop the barbell during a rep it doesn’t count. You may drop between reps!

08/03/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

30 second hand stand holds + 2 strict/kipping HSPUs

10 hollow rocks + 5 knees to elbows

3 rounds

Weightlifting

Alternating EMOM for 12 minutes

1 power snatch + 1 hang power + 1 power snatch

3 front squats from floor

Metcon

Double-Under Snatch

50 dubbs

15 snatches #95/65

4 rounds

Metcon

5 deficit HSPUs

5 T2B

5 plyo push-ups

10 minute AMRAP

8.2.17

Yellowstone CrossFit – CrossFit

Weightlifting

Clean and Jerk (1×3@50%, 1×3@60%, 1×3@70%, 2×3@80%, 4×2@90%)

Clean and a jerk, not touch and go, you may power clean, every 90 seconds.

Metcon

Metcon (Time)

9-7-5 for time of:

Manmakers (#50/35)

DB Squat Snatch (#50/35)

Strict HSPU
You do not have to alternate on the squat snatches, but if you have the mobility/flexibility to use both arms, save your shoulders and alternate. Manmakers = push-up, DB row, push-up, DB row, push-up, squat clean thruster.

08/01/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Sled push driveway- down and back

Jog to rope

2 rope climbs

3 rounds

Weightlifting

Every 90 seconds for 9 minutes

1 power clean + 1 hang squat clean + 1 push jerk

Work up weight as you feel to warm up for metcon

Metcon

Bar Fight

50 C2B

40 T2B

30 C&J #205/145

Metcon

4 WB thrusters #30/20

4 burpee box jump overs ’30

4 pistols

8 minute AMRAP

Accessory Work

10 slam ball over the shoulder X 3 1:1

8.1.17

Yellowstone CrossFit – CrossFit

Ring Dips (4×6, 1xME)

Weightlifting

Alternate sets of ring dips and front squats

Front Squat (5×5 starting at 70% work to a heavy for the day)

Metcon

Metcon (Time)

For Time:

1000m Row

800m Run

600m Bike

400m Farmer’s carry (#50/35)

200ft. Sled push (#225/165)
The Farmer’s carry is with a dumbbell in each hand:) Sled push can be done outside of later in the day or inside in 5 times, down and back. The 600m on the bike is .4 miles on the display.