Yellowstone CrossFit – CrossFit

Warm-up

5 hollow rocks on bar

10 foot handstand walks/15 second handstand holds

5 air squats

3 rounds

Weightlifting

Squat snatch + Hang squat snatch + OHS Complex (EMOM for 6 minutes )

1 squat snatch + 1 hang squat snatch + 1 OHS
Work up as you feel

Weightlifting

Squat Snatch (4 attempts )

Work to a heavy for the day

Weightlifting

Hang Squat Snatch (4 attempts)

Work to a heavy for the day

Metcon

Metcon (Time)

100 walking lunges

Row 500 meters

25 T2B

15 power snatch #75/55

15 hang power snatch #75/55

25 T2B

Row 500 meters

100 walking lunges

Accessory Work

10 sit-ups

10 tuck ups

10 flutter kicks

10 scissor kicks

3 rounds

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (Time)

15 cals assault bike

15 push-ups

4 rounds

Metcon

Metcon (Time)

4/2 slam ball over the shoulder #100

2 rope climbs

5 rounds
RX+

legless rope climbs

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon

Metcon (AMRAP – Reps)

7 cals assault bike

7 burpees

7 jumping lunges

7 minutes

Yellowstone CrossFit – CrossFit

Warm-up

10 hollow rocks on bar

15 second sumo squat hold

2 rounds

2 X 5-3 second pause squats in the bottom to warm up to squat

Weightlifting

Back Squat (10, 8, 6, 4, and 2 )

Work to a heavy for the day

Metcon

Metcon (Time)

7 DB snatch (right arm)#50/35

7 WBs #20/14

7 DB snatch (left arm) #50/35

7 HSPUs

7 rounds
RX+

WBs #30/20

HSPUs/strict

Accessory Work

20 ab mat sit-ups

10 box dips

3 rounds

Yellowstone CrossFit – Advanced Strength and Conditioning

Gymnastics

T2B + Knees to Elbow Complex (5 sets of ME )

1 T2B + 1 knees to elbow
Complete the complex for as many rounds as possible