Yellowstone CrossFit WOD | Workout Of the Day

12/14/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Tempo Front Squats (3 X 3 @65%, 5 X 1 @80%+)

3/3/1 tempo front squats
3 count down, 3 count in the bottom, 1 count up

*Stick to the tempo count over weight percentage

Have your partner count for you

If you can’t stick to the tempo count at the percentages drop weight and stick to the count

Metcon

Metcon (Time)

75 C2B

EMOM 5 burpee box jump overs “24/20

Workout starts with 5 burpee box jump overs
Scaled option-

75 pull-ups

5 box jump overs “24/20 EMOM

55 pull-ups/banded pull-ups

5 box step overs “24/20

EMOM

RX+

100 C2B

5 burpee box jump overs “30/24

EMOM

Accessory Work

Sit-ups (60 seconds max effort X 3 )

Rest 30 seconds between sets

12/13/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Shoulder Press (Triples every 2 minutes for 14 minutes )

Strict press

Work at 70-80% for the entire complex

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
RX #55 for women

Accessory Work

Crunches (150 reps)

12/12/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 clean grip deadlifts + 2 hang power cleans + 1 power position squat clean + 1 squat clean (barbell)

Add weight X 2 if possible

Weightlifting

2 Count Hang Squat Clean Complex (One complex EMOM for 10 minutes )

2 count hold in hang position + 2 count hold in receiving position
Work at 65-75% for the entire complex

Work on positioning

Metcon

Metcon (Time)

21-15-9

Wall balls #20/14

Target burpees (6 inches above fingertips)

Rest 3 minutes

12-9-6

Wall balls #20/14

Target burpees
Scaled option-

Wall balls modified weight

Burpees

Accessory Work

Hammer Curls (4 X 8)

All sets as heavy as possible

12/11/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Squat Snatch (5 X 1 @75%, 5 X 1 @85%+)

0-6 minutes single every 90 seconds @75%

8-16 minutes single every 2 minutes @85%+

Metcon

Metcon (Time)

30 calories on the rower

15 ring dips

5 rounds
Scaled option-

20 calories on the rower

10 banded ring dips

5 rounds

RX+ strict ring dips

Accessory Work

GHD Hip Extensions (3 X 15)

Rest as needed between sets

12/10/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

5- 1 1/4 front squats X 2

Weightlifting

Tempo Front Squats (3 X 3 @65%, 3 X 2 @75%)

3/3/1 tempo front squats
3 count down, 3 count in the bottom, 1 count up

*Stick to the tempo count over weight percentage

Have your partner count for you

If you can’t stick to the tempo count at the percentages drop weight and stick to the count

Metcon

Metcon (Time)

Teams of 2

10 hang squat cleans #135/95

20 calories on assault bike

30 pull-ups

4 rounds
Scaled option-

10 cleans #115/80

20 cals

30 jumping pull-ups

RX+ C2B

Accessory Work

Weighted Sit-ups (30 seconds X 5 )

30 seconds rest between sets