Yellowstone CrossFit WOD | Workout Of the Day

01/22/2020

Yellowstone CrossFit – Barbell

Weightlifting

Shoulder Press (2 X 3 )

Warm up by building up

Push Press (3 X 2)

Continue to build up

Push Jerk (4 X 1 )

All sets @86%+

Accessory Work

Dead Stop Front Squats (5 sets )

Build to HAP

Bent Over Row (3 X 8)

HAP

01/22/2020

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Squat Clean and Jerk (6 sets )

Every 90 seconds starting @70% building to a heavy

Metcon

Metcon (Time)

60 double unders

3 squat cleans #185/130

4 rounds then

30 pull-ups

Accessory Work

Banded Curls (3 X 15 )

01/21/2020

Yellowstone CrossFit – Barbell

Weightlifting

Squat Snatch + OHS + Squat Snatch + OHS (7 sets )

Starting @74% building to as heavy as possible

Accessory Work

Barbell Shrugs (5 X 4 )

HAP with (2) count hold at top of each shrug

Barbell Upright Rows (5 X 4 )

HAP

GHD Situps (3 X 25 )

01/21/2020

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Double Hang Squat Snatch (5 sets )

E2MOM for 10 minutes starting @ 50% building to a heavy

Metcon

Metcon (Time)

36 back extensions

36 alternating DB snatch #50/35

36 box jumps

36 burpees

2 rounds

Accessory Work

Weighted Sit-ups (3 minute )

01/20/2020

Yellowstone CrossFit – Barbell

Weightlifting

Squat Clean + Squat Clean + Jerk (7 sets )

Starting @76% building to as heavy as possible

Front Squat (3 sets)

All sets @88%+

Accessory Work

Back Extension (3 X 15 )

Weighted

Barbell Hip Thrusts (3 X 10 )

All sets HAP