Yellowstone CrossFit – Barbell

Warm-up

Sotts Press 3 X 3 – work up to a heavy

1 1/4 squat box jump 3 X 5

Weightlifting

High-Hang Snatch (2 X 1 @70%)

Hang Squat Snatch (2 X 1 @80%)

Squat Snatch (6 X 2 @87-92%)

Doubles with a 15-30 second reset between reps

Rest as needed between sets

Banded Back Squats (3 X 3 )

All sets as HAP

Accessory Work

Barbell Upright Rows (3 X 6 )

HAFP

Weighted Russian Twists (4 X 20 )

HAP

Rest 60-90 seconds between sets

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Row 7K (Time)

Accessory Work

Sit-ups (3 X 30)

Rest 30 seconds between sets

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

10 RM Front Squat (1 X 10)

15 minutes to establish a 10RM front squat

Rest 3 minutes then

1 X 10 @90%

Metcon

Metcon (Time)

40 calories assault bike

40 ring dips

40 air squats

40 burpees

Accessory Work

Banded Push-downs (3 X 15 )

Rest 45 seconds between sets

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute warm up for metcon

Metcon

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
RX is #95 for women

Accessory Work

Crunches (3 X 30)

Rest 30 seconds between sets

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Hang Squat Snatch (6 X 1)

Every 90 seconds for 9 minutes

Work up to as heavy as you feel

Metcon

Runyan (AMRAP – Rounds and Reps)

AMRAP in 24 minutes

21 Bar Over Burpees

7 Deadlifts (1.5x bodyweight)

10 Pull-Ups
This Hero WOD is in memory of 1LT Michael Runyan, Killed in Action (KIA) on July 21 2010 – it was created by his friend, Zach Carter of Molon Labe CrossFit (Macedonia, OH).

“1LT Michael L. Runyan was on his first deployment to Iraq with the 25th Infantry Division when his convoy was hit by an IED. 1LT Runyan was the only casualty. Michael was my best friend and as close to me as a brother, like a brother to my two brothers, and like a son to my parents. He attended Xavier University and went through the ROTC program to become a second lieutenant upon commissioning in May 2008. After already having a 5k run in his honor done on the Sunday of Memorial Day weekend, I wanted to create a workout to honor him on the day of his passing which just so happens to also be my birthday. The movements are made to reflect Michael’s personality: the grunt work to do burpees, the strength to do the deadlifts, and his love to do pull-ups. The rep scheme reflects the day he passed 21 July 2010 and the time of 24 minutes reflects his age at the time of his passing.”