Yellowstone CrossFit WOD | Workout Of the Day

7.25.17

Yellowstone CrossFit – CrossFit

Weightlifting

Bench Press (5×5, work to a heavy set)

Ring Rows (5xME)

Metcon (Time)

For Time:

50 DB snatches 50/35

50 Burpees

50 T2B (wear grips so we dont have tearing again this week!)

On the burpees, pick a pace and go. Dont rest on those, there will be resting on the T2B.

On the snatches I want the open standards.. no touching the body with your hand not holding the dumbbell. Also, dont be stupid, protect your lower back, use good form. (your coach will demo this before class) this is about you getting better not beating someone elses score.

07/24/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 400

Then 3 rounds of

10 hollow rocks

5 jump squats

3 strict HSPUs

Weightlifting

Every 90 seconds for 6 minutes

1 power snatch + 1 hang squat snatch + 1 OHS

Work up as you feel to get ready to snatch

Weightlifting

Squat Snatch (6 X 1)

Work to a heavy single

Metcon

5 HSPUs- ruckus athletes deficit

5 T2B

5 OHS #115/95

10 minute AMRAP

Rest 5 minutes

ME ring muscle ups/bar/C2B/pull-ups in 4 minutes

Metcon

5 SOH #135/115

10 WB squats #30/20

5 BF burpees

10 minute AMRAP

Accessory Work

3 X 10 GHDs

Driveway down and back Slam ball walks x 3

7.24.17

Yellowstone CrossFit – CrossFit

Weightlifting

Squat Snatch (1×4@50, 1×4@60, 1×3@70, 3×1@80, 4×1@90)

On the clock every 90, not touch and go.

Metcon (Time)

15:00 EMOM

Min 1) 15 Russian KB Swings 70/53

Min 2) 12/10 Cal Row

Min 3) 9 KB Goblet Squat 70/53

If you do not have 15 seconds of rest each round, scale the weight or reps accordingly

07/22/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 200

Handstand walk down/handstand holds

Walking lunges back

Run 200

Handstand walk

Lunges

Metcon

Teams of 3

30 cals assault

15 hang power cleans #165/115

6 rounds

Metcon

Teams of 3

75 Barbell deadlifts #255/205

Then

Row 3k – one team member has to be holding KBs at all times during the row- once dropped rower has to switch

Metcon

6 minute clock

40 thrusters #135/85

30 thrusters #165/105

20 thrusters #185/125

ME #205/135

07/21/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 100

10 push-ups

3 rounds

Weightlifting

Front Squat (4 X 4 )

Work to a heavy

Metcon

5 HSPUs- ruckus athletes must do deficit

5 pull-ups- ruckus athletes must do C2B

3 rounds

10 C&J #135/105

5 HSPUs

5 pull-ups/C2B

3 rounds

10 C&J

5 HSPUs

5 pull-ups/C2B

10 C&J

Metcon

2 legless rope climbs/legs

KB farmer carry down and back- heavy as possible

10 minute AMRAP

Accessory Work

50 plyo push-ups

50 ab mats

50 KB swings- weight you can move efficient