Yellowstone CrossFit WOD | Workout Of the Day

7/28/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

30 second handstand holds

5 strict underhand grip pull-ups

ME handstand walk

3 rounds

Weightlifting

Bench Press (3 X 6 )

Work up each set to as heavy as possible

Metcon

Crossfit Games Vested Triplet

Run 400

24 air squats

12 burpees box jump overs

4 rounds

Vested if possible

7.28.17

Yellowstone CrossFit – CrossFit

Weightlifting

Thruster (6×3 starting at 70% work to a heavy for the day.)

Metcon (Time)

5 rounds for time:

10 Power Snatches 75/55

3 ring mu’s

30 single unders

07/27/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

10 hollow rocks

10 second holds

4 over the shoulder slam balls – heavy as possible

3 rounds

Weightlifting

Back Squat (3 X 5)

Heavy as possible for the day

Metcon

15 WBs #20/14

10 power cleans #135/105

5 front squats #135/105

15 T2B

4 rounds

Every 3 minutes 1 legless rope climb/rope climb

07/26/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 100

25 dubbs

3 rounds

Weightlifting

Power Snatch (Triples )

Every 90 seconds. Work to as heavy as possible. Go touch and go as long as possible.

Metcon

9-15-21

Cals on assault bike

DB snatch #50/40

21-15-9

Cals rower

HSPUS- deficit #55/45

Weightlifting

Hang Power Snatch (3 X 5 )

Work on speed and repititions dont worry about weight.

Accessory Work

30 ring rows – weighted if possible

20 ring dips – weighted if possible

07/25/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

5 second pause back squats

2 rounds

Warming up for back squats

Weightlifting

Back Squat (30 reps #225/185/75)

As least sets as possible

Metcon

80 cals on the assault bike partnered

Then individually

12-6-4

C&J #135/95

Pull-ups

Rest 3 minutes

9-6-3

C&J #185/135

C2B

Rest 4 minutes

4-4-4

C&J #205/175

Bar muscle ups

Accessory Work

3 X 8 barbell curls – work to a heavy

3 X 8 dips – weighted if possible