Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

8 cals assault bike

8 overhead DB reverse lunges each leg

2 rounds

Weightlifting

Front Squat (12 minute clock to work to a heavy for the day )

Weightlifting

Shoulder Press (12 minute clock to work to a heavy for the day )

Strict press

ASC Metcon

5 hang squat cleans #75/65

5 front squats

5 SOH

10 rounds

Into a 300 meter barbell overhead walk

30 HSPUs

Accessory Work

Single arm DB/KB bent over rows 3 X 10 each arm

Underhand grip pull-ups with a 3 count pause at top 3 X 5

GHD 3 X 10

Metcon

Yellowstone CrossFit – CrossFit

Weightlifting

Clean and Jerk (1 RM)

15 minutes to establish a 1 rep max. Does not have to be a squat clean.

Metcon

Metcon (AMRAP – Reps)

In 7 min:

Run 800m

15 T2B

ME Thrusters (#95/65)

Rest 1 min then…

In 5 min:

Run 400m

15 T2B

ME Thrusters (#95/65)

Rest 1 min…

In 3 min:

Run 200m

15 T2B

ME Thrusters (#95/65)

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Jog down

3 burpees

Lunge back

3 rounds

Metcon

Run 3 miles

Row 3k

300 dubbs

60 minute cap

Weightlifting

Bench Press (3 X 6)

Heavy as possible

Accessory Work

Ring holds for 30 seconds X 3

Ring dips 3 X 10 – weighted if possible

Yellowstone CrossFit – CrossFit

Weightlifting

Power Snatch (1×4@60, 1×4@70, 4×2@80, 4×2@90)

Not touch and go, every 2 minutes

Metcon

Metcon (AMRAP – Reps)

AMRAP x 10 min @70% of 1rm:

Power Snatch + Snatch + OS
Each rep must be unbroken! It is a no-rep if you break during the complex.

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 100

10 WBs #20/14

10 hollow rocks

10 L sits

2 rounds

Weightlifting

Squat Clean (12 minute clock to work to a heavy for the day )

Weightlifting

Split Jerk (12 minute clock to work to a heavy for the day )

Metcon

Tounsleys Birthday

44 air squats

44 power cleans #135/95

44 T2B

44 SOH #135/95

44 C2B

44 air squats