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

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

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

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Power Clean (10 X 1 )

Every 90 seconds for 15 minutes

All sets @85%

Metcon

Metcon (AMRAP – Rounds and Reps)

Row 15 calories

12 shoulder to overhead #115/75

9 box jump overs “24/20

13 minutes

Accessory Work

Weighted Russian Twists (7 X 20 )

Heavy as possible

Rest 30-40 seconds between sets

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (2 X 3, 4 X 1 )

Every 90 seconds for 9 minutes

4 X 1 @90-95%

Metcon

Metcon (AMRAP – Rounds and Reps)

5 bar muscle ups

5 snatches #115/75

5 minutes

Rest 5 minutes and repeat
C2B pull-ups if scaling

Banded if needed

Metcon (AMRAP – Rounds and Reps)

5 bar muscle ups

5 snatches #115/75

5 minutes
2 seperate scores

Fight to get the same amount or more on the 2nd round

Accessory Work

Knees To Elbow (3 X 10 )