Yellowstone CrossFit – CrossFit

Weightlifting

Bench Press (2×6@75%, 2×6@80%, 1×3@85%, 1×1@90%)

Metcon

Metcon (Time)

For Time:

Run 400m with #25/15 plate

75 Burpees

75 Ring Rows

Run 400m with #25/15 plate
You can carry the plate anyway you like during the 400m run. You also get to choose how you want to break up the burpees and ring rows. Ring Rows are the most challenging when you are closest to parallel.

Yellowstone CrossFit – CrossFit

Weightlifting

Back Squat (5×7@75%)

Metcon

Metcon (Time)

2 RNDS for Time:

30 Deadlifts (#135/95)

20 Power Snatch (same)

10 Overhead Squats (same)

Yellowstone CrossFit – CrossFit

Weightlifting

Back Squat (4×9@70%)

Metcon

Metcon (AMRAP – Reps)

Dakota Games Qualifier #3:

AMRAP x 16 min of

60 Cal Row

40 WB (#20/14)

30 Power Cleans (#115/85)

40 T2B

30 HSPU

Yellowstone CrossFit – CrossFit

Warm-up

100m walk with Plate (#35/25) in Bear Hug

Run 200m

100m walk with Plate (#35/25)

Run 200m

Weightlifting

Back Squat (1×5@85%)

Metcon

Metcon (Time)

3 RNDS for time:

10 Deadlifts (#245/165)

10 Burpees

10 Hang Power Cleans (#155/105)

10 Strict HSPU
If you are augmenting the strict HSPU, practice kicking up into a Handstand and do 5 x 4 sec. negatives.

Yellowstone CrossFit – CrossFit

Warm-up

Snatch BB Warm-up, 5 reps of each (#45/35):

Snatch Grip RDL

Snatch Pull from Below Knee

Muscle Snatch

OH Squat

Snatch Push Press

Drop Snatch

Hang Power Snatch

Snatch from Below the Knee

Weightlifting

Power Snatch (1 RM )

20 minutes to work to a 1RM power snatch.

Metcon

Metcon (Time)

Karen with Benefits:)

150 WB

*EMOM 5 T2B
At the start and every minute, complete 5 T2B. If 5 T2B will take you longer than 25-30 sec. augment with K2E or Knee-raises.