Yellowstone CrossFit WOD | Workout Of the Day

01/22/2018

Yellowstone CrossFit – Advanced Strength and Conditioning

Weightlifting

Back Squat (Doubles every 2 minutes for 12 minutes )

Work up to a heavy for the day

01/22/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

5 russian baby makers

30 second wrist stretch

30 second dead hang

2 rounds

3 X 3 Sots Press- start with barbell working up if possible

Weightlifting

Snatch Push Press (3 X 2 )

Can start from the rack

Work up to a heavy

Power Position Squat Snatch (3 X 2 )

Work up to heavy

Hang Squat Snatch (3 X 2 )

Work up to a heavy

Squat Snatch (3 X 2 )

Work up to a heavy

Lift every 90 seconds working through all 4 lifts on a continuous running clock the entire time.

Metcon

Metcon (Time)

30 dubbs

15 C2B

30 dubbs

15 burpee box jump overs “24/20

30/22 calorie row

Rest 90 seconds

3 rounds
*new burpee standard for all athletes doing RX

Accessory Work

Barbell Upright Rows (3 X 8)

Heavy as possible

01/19/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150

5 russian baby makers

5 squat lunges

30 second dead hang

5 good mornings (barbell)

2 rounds

Weightlifting

Deadlift EMOM (12 minutes )

Deadlift double
Work up as you feel

Metcon

Metcon (Time)

4 rope climbs

10 DB snatch (right arm) #50/35

10 DB snatch (left arm)

10 pull-ups

3 rope climbs

20 DB snatch (right arm)

20 DB snatch (left arm)

20 pull-ups

2 rope climbs

30 DB snatch (right arm)

30 DB snatch (left arm)

30 pull-ups

1 rope climb
RX+

C2B

Accessory Work

Sit-ups (1 minute ME X 3 )

Rest 1 minute between sets

01/18/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

20 chain breakers

45 seconds wrist stretch

2 rounds

3 clean grip deadlifts deadlifts + 3 hang power cleans + 3 push jerk (barbell)

Add weight X 2

Weightlifting

Clean and Jerk EMOM (3 T&G EMOM for 10 minutes)

Pick a weight you feel you can maintain T&G the entire EMOM

Work on cycling the bar more than heavier

Use Grace RX weight as guideline for goal #135/95

Metcon

Metcon (Time)

60 cals assault bike

Then

5 rounds

28 dubbs

14 ring rows

7 ring dips

Accessory Work

30 seconds planks

30 seconds rest

Front plank X 3

Right side plank X 3

Left side plank X 3

01/17/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

5 russian baby makers

Childs pose 45 seconds

2 rounds

3-3 count down 1 count up back squats

Add weight x 2

Weightlifting

Back Squat (3 X 6 )

Work up as you feel

Bench Press (3 X 6)

Work up to a heavy

Metcon

Metcon (Time)

24 cal row

24 SOH #75/55

24 alternating reverse lunges

24 HSPUs

24 air squats

3 rounds

72 push-ups

Accessory Work

Tuck Ups (1 minute ME X 3)

Rest 1 minute between sets