Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (Time)

ME slam ball holds-heavy as possible + 20 plyo push-ups

Rest 90 seconds

3 rounds

Weightlifting

Jerks from the blocks (Doubles @75% X 8 )

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (AMRAP – Reps)

7 T2B

7 slam ball over the shoulder #100/50

7 minutes

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

10 hollow rocks on bar

10 L-sits

3 rounds

5- 3 count down 3 count hold in bottom 3 count up front squats X 2

Add weight if possible

Weightlifting

Front Squat (1 X @60%)

Work up to 60% and then do one ME set. ME means until failure. Push yourself.

Deadlift (3 reps @70% every 90 seconds for 9 minutes )

Work up weight to warm up before starting

Metcon

Metcon (AMRAP – Rounds and Reps)

30 wall balls #20/14

20 handstand push-ups

10 deadlifts #225/155

20 minutes

Accessory Work

100 meter DB overhead carry (each arm)-heavy as possible X 2

Yellowstone CrossFit – CrossFit

Warm-up

1 minute easy pace on assault bike

1 minute child pose with shoulders

1 minute seated straddle

2 rounds

5 hang power snatch + 5 behind the neck snatch press (barbell) X 2

Add weight if possible

Weightlifting

Power Snatch (EMOM for 10 minutes touch and go doubles )

Work up to a heavy for the day

Metcon

Metcon (Time)

5 hang power snatch #95/65

50 dubbs

6 rounds

Accessory Work

20 slam ball over the shoulder- heavy as possible

10 single arm DB shoulder press (each arm)- heavy as possible X 2

Yellowstone CrossFit – Advanced Strength and Conditioning

Weightlifting

Dead-Stop Front Squats (6 X 2 @80%)