Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Squat Snatch (5 X 2)

E2MOM for 10 minutes

Doubles @70% touch and go building to as heavy as possible

Metcon

Metcon (Time)

50 hang power snatch #75/55

200 back rack alternating lunges #75/55

Accessory Work

Planks (3 minutes )

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Yellowstone CrossFit – CrossFit

Metcon

Crossfit Games Open 20.2 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

20-lb/15-lb dumbbells

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Yellowstone CrossFit – Barbell

Warm-up

5-10 minute warm up

Weightlifting

Shoulder Press (2 X 4 )

@70%+ buid to a heavy

Push Press (4 X 2 )

@80%+ build to a heavy

Split Jerk (4 X 1 )

@90%+ build to a heavy

(2) count hold in the receiving position

Squat Clean (5 X 3)

Triples @78%+ build up as possible to a heavy

Accessory Work

Planks (4 minutes )

Yellowstone CrossFit – Barbell

Warm-up

5-10 minute warm up

Weightlifting

Back Squat (5 X 2)

Banded

All sets @70% working on speed out of the bottom of the squat

Snatch Grip Deadlift (7 sets )

@90%+ building to as heavy as possible

Squat Snatch (5 sets )

All sets @86%+ building to as heavy as possible

Accessory Work

GHD Situps (3 X 20)