Yellowstone CrossFit WOD | Workout Of the Day

11/17/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (AMRAP – Rounds and Reps)

Run 100 meters

10 cals assault bike

20 dubbs

10 minutes

11/17/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

10 walking lunges

7 hollow rocks on bar + 20 second dead hang

2 rounds

3 clean grip deads + 3 hang power clean + 3 split jerks (barbell)

Add weight and then repeat the complex X 2

Weightlifting

Squat Clean and Jerk (6 attempts )

Work to a heavy for the day

*2 count hold in the catch

*Must be a split jerk

Hang Squat Clean and Jerk (6 attempts )

Work to a heavy for the day

*2 count hold in the catch

*Must be a split jerk

Metcon

Metcon (Time)

45 air squats

15 push -ups

15 sit-ups

15 ring rows

4 rounds

Gymnastics

Strict Pull-Ups (3 X ME )

Rest 90 seconds between sets

*scale pull-ups if needed

11/16/2017

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

5 russian baby makers

3 rounds

5- 3 count down 1 count up front squats (barbell)

3- 3 count down 1 count up front squats-adding weight X 2

Weightlifting

Front Squat (Doubles every 2 minutes for 16 minutes )

0-2:00 @65-70%

4:00-6:00 @70-75%

8:00-14:00 @80%+

Metcon

Metcon (AMRAP – Reps)

“REGIONALS 14.6”

50 calorie row

50 box jump overs “24/20

50 deadlifts #180/120

50 wall balls #20/14

50 ring dips

50 wall balls #20/14

50 deadlifts #180/120

50 box jump overs “24/20

50 calorie row
Time Cap 21 minutes

Accessory Work

60-30-15 sit-ups

Rest 45 seconds between sets

11/16/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Weightlifting

Jerks from the blocks (6 X 1 @75%+)

Work up as you feel

11/15/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Weightlifting

Hang Power Snatch From Blocks (7 X 2 @65-70%)