Yellowstone CrossFit – Barbell

Warm-up

.5 Mile Assault bike – medium pace

Crossover Symmetry

Weightlifting

Split Jerk from the blocks (5×3 )

NO more than 80% if your 1RM

Accessory Work

Sott’s press (5×3 AHAP)

Overhead presses with a barbell, behind the neck, from the bottom of the squat.

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (Time)

3 miles assault bike
Recovery pace

Gymnastics

ME in time frame (10 seconds on 20 seconds rest for 5 minutes )

Knees to elbows

Yellowstone CrossFit – CrossFit

Warm-up

10 hollow rocks on the bar + 5 L sits

30 second DB hold overhead (each arm)

3 rounds

Weightlifting

Power Clean + Hang Clean + Front Squat (Every 90 seconds for 9 minutes )

1 power clean + 1 hang power clean + 1 front squat
Work to a heavy for the day

Deadlift EMOM (EMOM for 5 minutes )

Deadlift double
Work up as you feel

Metcon

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
Women’s RX

#185

20″ box

Accessory Work

10 dips

20 sit-ups

3 rounds

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (Time)

800 meters partnered sled push
Choose a weight you can move efficiently

Metcon

Underhand Grip Pull-ups (3 sets of ME)

Yellowstone CrossFit – CrossFit

Warm-up

10 DB side lateral raises

10 DB front lateral raises

Jog down back pedal back

2 rounds

10- 3 count pvc strict press

10- 3 count barbell strict press

Weightlifting

Shoulder Press (3 X 2 )

*Strict press

Work to a heavy

Push Press (3 X 2)

Work to a heavier

Push Jerk (3 X 2 )

Work to a heavier

Back Squat (3 X 6)

Work up how you feel

Metcon

Metcon (AMRAP – Rounds and Reps)

4 pull-ups

4 C&J #155/110

4 lateral burpees over the bar

12 minutes
RX+

Ring Muscle Ups

C&J #185/130

Accessory Work

DB bent over row 2 X 12 (each arm)

DB hammer curls 2 X 12 (each arm)