Yellowstone CrossFit – CrossFit

Warm-up

Run 200 meters

10 bowler squats each leg

20 chain breakers

10 cossack squats

20 jumping jacks

10 russian baby makers

3- 1 1/4 back squats X 3

Weightlifting

Back Squat (5 X 5 )

Work to a heavy for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

25 deadlifts #95/65

100 meter KB carry #70/53 (right arm only)

25 hang power cleans #95/65

100 meter KB carry #70/53 (left arm only)

25 shoulder to overhead #95/65

25 minutes
RX+ #115/80

*Each 50 meter section of the walk is worth a rep so 2 total reps per walk

Yellowstone CrossFit – Barbell

Weightlifting

Back Squat (3 X 2, 5 X 1 )

Work to a heavy for the day

Overhead Squat (3 X 4 )

Work to a heavy

Pull-ups (7 X 3 )

Strict

Add weight if possible

Snatch Grip Deadlift (4 X 3 )

Deficit

Not touch and go- reset each rep

Accessory Work

Hammer Curls (2 x 20 each arm )

Heavy as possible

Weighted Russian Twists (3 X 30 )

Rest as needed between sets

Yellowstone CrossFit – CrossFit

Warm-up

Run 200 meters

10 bowler squats each leg

20 chain breakers

10 cossack squats

20 jumping jacks

10 russian baby makers

3- 1 1/4 back squats X 3

Weightlifting

Back Squat (5 X 5 )

Work to a heavy for the day

Yellowstone CrossFit – Barbell

Weightlifting

Clean Deadlift + Power Clean Complex (8 X 1)

1 clean grip deadlift + 1 power clean
Work up to a heavy for the day

Dumbbell Step Ups (3 X 6)

“20 box

Heavy as possible

Seated DB Z Press (3 X 6 each arm )

Heavy as possible

Slam Ball Over The Shoulder (3 X 6)

Heavy as possible

Accessory Work

Tuck Ups (30 reps)

Scissor Kicks (30 each leg )

Leg Holds (1 X ME)

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

5 squat lunges

5 burpees

6 minutes

3 snatch grip deadlifts + 3 hang power snatch + 3 snatch balance (barbell)

Add weight X 2

Weightlifting

Power Snatch + Hang Power Snatch (One complex every 2 minutes for 12 minutes )

Work up as you feel

Metcon

Metcon (AMRAP – Reps)

Minute 1

14/10 calories on the assault bike

with the remainder of minute ME power snatch #75/55

Minute 2

ME rope climbs

Minute 3

Rest

4 rounds
*Assault bike calories are buy in

*Only power snatch and rope climbs count towards your score

Accessory Work

Hammer Curls (3 X 10)

*Both arms at the same time

Heavy as possible