Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up for the metcon

Teams of 2

Metcon

Metcon (AMRAP – Reps)

Station 1

ME rope climbs for 6 minutes

Station 2

ME calorie row for 6 minutes

Station 3

ME bench press for 6 minutes #165/115

Accessory Work

Scissor Kicks (200 reps )

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Shoulder Press (3 X 3)

Work up to as heavy as possible

Push Press (3 X 2 )

Work up to as heavy as possible

Push Jerk (3 X 1 )

Work up to as heavy as possible

Metcon

Metcon (Time)

10 handstand push-ups

100 air squats

3 rounds
Scaled option-

10 box handstand push-ups

70 air squats

3 rounds

Accessory Work

Tuck Ups (20-10-20)

Rest 60 seconds between sets

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Muscle Snatch (2 X 2)

https://youtu.be/LRcTB2-Xyg8

Work up weight to warm up

Power Position Squat Snatch (2 X 2)

Work up weight to warm up

Hang Squat Snatch (2 X 2)

Work up weight to warm up

Squat Snatch (4 X 1)

Work up to as heavy as possible

Metcon

Metcon (AMRAP – Reps)

30 seconds ME of T2B

30 seconds ME of burpee box jump overs “30 (regional standard)

30 seconds ME KB swings #53/35

Rest 90 seconds

6 rounds

Accessory Work

Box Dips (5-15 second hold + ME dips X 3 )

Rest 60 seconds between sets

Yellowstone CrossFit – CrossFit

Warm-up

5 minute coaches warm up

8-10 minutes of deadlifts to warm up for the metcons

Metcon

Metcon (Time)

12-8-4

Deadlifts #275/190

Handstand push-ups

Rest 6 minutes

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Accessory Work

Weighted Russian Twists (100 reps )

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Shoulder Press (5 reps every 2 minutes for 10 minutes )

All sets as heavy as possible starting at 70%+

Metcon

Metcon (AMRAP – Rounds and Reps)

10 calorie row

20 foot handstand walk

10 minutes
Scaled option- 20 second handstand hold/box handstand hold

RX- must get 5 foot at a time

Accessory Work

Hammer Curls (3 X 10)

Both arms at the same time

Heavy as possible