Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Side shuffle down

Side shuffle back

3 air squats + 3 squat jumps

5 cossack squats each leg

2 rounds

3-3 count down 1 count up back squats (barbell)

Add weight X 2

Weightlifting

Back Squat (1 X 8, 1 X 6, 1 X 4, 1 X 2, 1 X 4, 1 X 6, 1 X 8)

Work for good reps more so than working for weight

Work up as you feel

Metcon

Wilmot (Time)

6 Rounds for time of:

50 Squats

25 Ring Dips
In honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008
To learn more about Wilmot click here
If not able to do ring dips bench or box dips

Accessory Work

Dumbell Curls (3 X 16)

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (Time)

3 miles on the assault bike at your own pace

Yellowstone CrossFit – CrossFit

Warm-up

Row 200

5 bowler squats each leg

30 second sumo squat

10 hollow rocks

2 rounds

Hang squat cleans working up to 60% for the weightlifting complex

Weightlifting

Hang Squat Clean (Doubles every 90 seconds for 12 minutes)

Work at 60-75% for the entire 12 minutes

Metcon

Metcon (Time)

12 T2B

3 squat cleans #135/95

12 push-ups

12 calories on the rower

6 rounds
RX+ plyo push-ups #55/35

Accessory Work

Crunches (150 reps )

Yellowstone CrossFit – Advanced Strength and Conditioning

Weightlifting

Back Squat (4 X 3 )

Work up as you feel

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

5 squat lunges

1 minute thread the needle each side

2 rounds

Hang squat snatch working up to 60% for the weightlifting complex

Weightlifting

Hang Squat Snatch (Doubles every 90 seconds for 12 minutes )

Work at 60-75% for the entire 12 minutes of the complex

Metcon

Metcon (Time)

3 squat snatch #135/95

12 pull-ups

3 rounds
Rest 3 minutes

Metcon (Time)

3 squat snatch #135/95

9 C2B

3 rounds
Rest 3 minutes

Metcon (Time)

3 squat snatch #135/95

6 bar muscle ups

3 rounds

Accessory Work

Tuck Ups (10 X 10)

Rest 15-30 seconds between sets