Yellowstone CrossFit WOD | Workout Of the Day

12/13/2019

Yellowstone CrossFit – Barbell

Weightlifting

Squat Clean + Hang Squat Clean + Jerk (10 sets )

Starting @82% building to as heavy as possible

Front Rack Barbell Holds (5 sets )

All sets @100%+ ME

Accessory Work

Weighted Bulgarian Split Squat (3 X 8 each leg )

HAP

GHD Hip Extensions (3 X 15)

GHD Situps (3 X 15 )

Weighted if possible

12/13/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Power Snatch + Hang Squat Snatch (5 sets )

One complex E2MOM for 10 minutes

Starting @70% building to as heavy as possible

Metcon

Metcon (Time)

35 front squats #95/65

35 handstand push-ups

70 double unders

3 rounds

12/11/2019

Yellowstone CrossFit – Barbell

Weightlifting

Snatch Balance (7 sets )

Doubles starting @78% building to as heavy as possible

Back Squat (5 sets )

Doubles

All sets @92%

Accessory Work

Bench Press (3 X 5 )

All sets HAP

Weighted Stair Climbs (5 sets )

Up and down HAP

12/11/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Overhead Squat (7 X 3 )

Build to as heavy as possible

Metcon

Ripped (Time)

200 K2E

5 burpees EMOM

Accessory Work

Banded Push-downs (3 X 15 )

12/10/2019

Yellowstone CrossFit – Barbell

Weightlifting

Power Clean + Push Jerk Double (7 sets)

Starting @74% building to as heavy as possible

Straight Legged Deadlift (5 X 5)

All sets HAP

Accessory Work

Bent Over Row (4 X 6)

All sets HAP

Barbell Hip Thrusts (3 X 15)

All sets HAP