Yellowstone CrossFit – CrossFit

Weightlifting

Cluster

Squat clean thruster
10 minutes to establish a 2 rep max cluster

Metcon

Metcon (Time)

For time 5 laps (one length of gym = one lap)

Sled Push (#225/165)

Farmer’s Carry (#50/35)

Sandbag Carry Bear Hug

*any time you are moving and not carrying/moving weight, you must move doing burpee broad jumps! You will start at the garage door with all the weight, you choose what to move first. Let’s say you Farmer’s carry first, pick up the weights and take them down to the other side of the gym and leave them there. Move back to the start by doing burpee broad jumps. Choose your next weight and carry/push it down the floor. Do burpee broad jumps back to the start etc…

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

100 meter single arm overhead DB walk

15 air squats

2 rounds

Weightlifting

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

Weightlifting

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

Metcon

6 rounds

3 squat snatch

3 hang power snatch

3 OHS

#120/100

Metcon

55 bar facing burpees

EMOM 1 rope climb

Accessory Work

Ring pull-ups 3 X 10

Ring hollow pulls 3 X 6

Ring rows 3 X 10 – weighted if possible

Yellowstone CrossFit – CrossFit

Weightlifting

Front Squat (3×3@80%, 3×3@85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 min:

5 Front Squats (#115/75)

5 S2O (#115/75)

5 C2B
At this rep scheme, the goal should be unbroken sets of each movement. Remember how awesome the deadlifts and wall balls felt two weeks ago? Sort of like that😁 If you can, once you pick up the bar for FS don’t put it down until S2O are done!

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 400

10 single arm bench press

10 KB box squats

10 single arm bench press

10 Kb box squats

10 single arm bench press

10 KB box squats

Weightlifting

Bench Press (50 reps @ bodyweight )

Everytime the bar is racked 7 burpees

Yellowstone CrossFit – CrossFit

Weightlifting

Overhead Squat (15 minutes to establish a 1RM)

Metcon

Metcon (Time)

For Time:

Run 3 miles
It’s not fancy, and doesn’t need to be lightening speed but if we are going to call ourselves fit, running is a part of that!