Yellowstone CrossFit WOD | Workout Of the Day

8.2.17

Yellowstone CrossFit – CrossFit

Weightlifting

Clean and Jerk (1×3@50%, 1×3@60%, 1×3@70%, 2×3@80%, 4×2@90%)

Clean and a jerk, not touch and go, you may power clean, every 90 seconds.

Metcon

Metcon (Time)

9-7-5 for time of:

Manmakers (#50/35)

DB Squat Snatch (#50/35)

Strict HSPU
You do not have to alternate on the squat snatches, but if you have the mobility/flexibility to use both arms, save your shoulders and alternate. Manmakers = push-up, DB row, push-up, DB row, push-up, squat clean thruster.

08/01/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Sled push driveway- down and back

Jog to rope

2 rope climbs

3 rounds

Weightlifting

Every 90 seconds for 9 minutes

1 power clean + 1 hang squat clean + 1 push jerk

Work up weight as you feel to warm up for metcon

Metcon

Bar Fight

50 C2B

40 T2B

30 C&J #205/145

Metcon

4 WB thrusters #30/20

4 burpee box jump overs ’30

4 pistols

8 minute AMRAP

Accessory Work

10 slam ball over the shoulder X 3 1:1

8.1.17

Yellowstone CrossFit – CrossFit

Ring Dips (4×6, 1xME)

Weightlifting

Alternate sets of ring dips and front squats

Front Squat (5×5 starting at 70% work to a heavy for the day)

Metcon

Metcon (Time)

For Time:

1000m Row

800m Run

600m Bike

400m Farmer’s carry (#50/35)

200ft. Sled push (#225/165)
The Farmer’s carry is with a dumbbell in each hand:) Sled push can be done outside of later in the day or inside in 5 times, down and back. The 600m on the bike is .4 miles on the display.

07/31/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 100

10 lunges

10 hollow rocks

5 plyo push ups

3 rounds

Weightlifting

Every 90 seconds

1 power snatch + 1 OHS + 1 hang squat snatch

Work up weight to warm up for full snatch

Weightlifting

Snatch (1RM for the day )

6 minutes to establish as heavy as possible for the day

Metcon

Assault Lunge

40/30 cals assault bike

100 ft overhead walking lunge #70/53

Metcon

Bar Fight

50 C2B

40 T2B

30 C&J #205/145

7.31.17

Yellowstone CrossFit – CrossFit

Weightlifting

Power Snatch (1×4@50%, 1×4@60%, 1×4@70%, 3×2@80%, 3×2@90%)

Power snatches, not touch and go, every 90 seconds.

Metcon

Metcon (Time)

Death by Burpee – 1 burpee first minute and add 1 burpee EMOM. Score is final minute you complete.