Yellowstone CrossFit WOD | Workout Of the Day

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

7.21.17

Yellowstone CrossFit – CrossFit

Weightlifting

Thruster (1 RM Thruster from the floor.)

Metcon (Time)

7 rounds for time:

4 squat snatches 115/80

40 double unders

07/20/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

5 WBs #30/20

5 underhand grip pull-ups

4 rounds

Weightlifting

EMOM for 10 minutes

1 power snatch + 1 hang squat snatch

Work up as you feel

Metcon

4 thrusters #95/75

4 BF burpees

4 OHS

3 rounds

3 thrusters #115/95

3 BF burpees

3 OHS

3 rounds

2 thrusters #135/115

2 BF burpees

2 OHS

3 rounds

Weightlifting

3 X 5 C&J

Work to as heavy as possible T&G

Accessory Work

10 L sit dumbbell press X 3

3 X 10 barbell upright rows

7.20.17

Yellowstone CrossFit – CrossFit

Weightlifting

Overhead Squat (4×4 )

Start at 50% of your 1RM and work to a heavy set for the day.

Deficit Handstand Push-ups (30 Deficit HSPU)

Partition as you like with the OH squats. Talk to your coach about scaling options

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

07/19/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Dubbs 30 seconds

Rest 15 seconds

4 rounds

Weightlifting

Front Squat (2 X 6, 2 X 4, 2 X 2)

Increasing weight each set if possible

Metcon

21-15-9

C2B/pullups- ruckus athletes must do C2B

Box jump overs 24/20

Weightlifting

Back Squat (3 X 5)

Heavy as possible

Metcon

21-15-9

HSPUs-ruckus athletes must do deficit #55/45

Knees to elbows

Accessory Work

40 hollow rocks

30 ring rows

20 GHD