Yellowstone CrossFit – Barbell

Warm-up

Tempo shoulder press 3 X 3 3/2/1

Weightlifting

Shoulder Press (4 sets )

@88-92%

Push Jerk + Split Jerk Complex (6 sets )

@88-92%

Rest as needed between sets

Accessory Work

Straight Legged Deadlift (3 X 12 )

All sets HAFP

Banded Single Arm Rows (3 X 8 each arm )

Weighted Chinese Planks (3 sets )

3 X ME

90 seconds rest between sets

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Dumbbell Bench Press (4 X 8)

Rest 2 minutes between sets

Metcon

Metcon (Time)

50 walking lunges

25 KB swings #53/35

25 push-ups

100 walking lunges

25 KB swings #53/35

25 push-ups

50 walking lunges

Accessory Work

Sit-ups (3 sets )

1 minute ME

1 minute rest

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Power Snatch (6 X 1)

Every 90 seconds building up to as heavy as possible

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
#55 is RX for women

Accessory Work

Hammer Curls (3 X 6 )

HAP

Yellowstone CrossFit – Barbell

Warm-up

3 position clean warm up X 3 – build to a heavy

Weightlifting

Hang Power Clean (4 sets X 2 )

Doubles @88-92%

15-30 reset between rep

Power Clean (4 sets X 2 )

Doubles @88-92%

15-30 reset between rep

Clean Pull (4 sets X 2 )

Doubles @98-108%

15-30 reset between rep

Accessory Work

Back Squat (8 sets )

2 X 7 @72-76%

2 X 4 @80-84%

4 X 2 @88-94%

Tuck Ups (120 reps )

Yellowstone CrossFit – Barbell

Warm-up

3 position snatch warm up X 3 – build to a heavy

Weightlifting

Hang Squat Snatch (4 sets X 2 )

Doubles @88-92%

15-30 reset between reps

Squat Snatch (4 sets X 2 )

Doubles @88-92%

15-30 reset between rep

Snatch Pull (4 sets X 2 )

Doubles @98-108%

15-30 reset between rep

Accessory Work

Barbell Hip Thrusts (3 X 8 )

HAFP

Bent Over Row (3 X 8 )

HAFP

GHD Situps (3 X 20 )