Yellowstone CrossFit WOD | Workout Of the Day

10/16/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Overhead Squat (5 X 3 )

Triples E2MOM for 10 minutes

Starting @65% build up to as heavy as possible

Metcon

Metcon (Time)

50 overhead squats #95/65

50 hang power cleans #95/65

50 ring dips

Accessory Work

Planks (3 minutes )

10/15/2019

Yellowstone CrossFit – Barbell

Warm-up

5-10 minute warm up

Weightlifting

Power Snatch from Blocks (7 X 2 )

All sets @84%+

Accessory Work

Bench Press (3 sets )

All sets @80%

Bent Over Row (4 X 6 )

HAP

Pull-ups (30 reps )

weighted

10/15/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Deadlift (3 X 7 )

All sets @75-80%

Rest 2-3 minutes between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

10 deadlifts #225/155

20 pull-ups

10 lateral burpees over the bar

15 minutes

Accessory Work

Barbell Curls (3 X 10)

All sets HAP

10/14/2019

Yellowstone CrossFit – Barbell

Warm-up

5-10 minute warm up

Weightlifting

Back Squat (5 X 3)

Banded squat triples @60-65% working on speed out of the bottom

Power Clean + Front Squat + Push Jerk Complex (5 sets)

1 power clean + 2 front squats + 1 push jerk
Starting @60% build to as heavy as possible

Accessory Work

Barbell Upright Rows (4 X 6 )

All sets HAP

Dumbbell Death March (3 X 20 )

HAP

GHD Hip Extensions (3 X 20)

10/14/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Thruster (5 X 2 )

Thruster doubles E2MOM for 10 minutes

Build to as heavy as possible

Metcon

Metcon (Time)

30 calories on the rower

20 thrusters #95/65

10 handstand push-ups

3 rounds

Accessory Work

Sit-ups (120 reps )