Yellowstone CrossFit WOD | Workout Of the Day

03/11/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Double Deadlift + Power Clean Complex (One complex every 2 minutes for 12 minutes )

2 deadlifts + 1 power clean
All sets as heavy as possible

Work up as you feel

Start at 75%+

Metcon

Metcon (AMRAP – Reps)

2 minute AMRAP of:

3 power cleans #185/130

3 bar muscle ups

Rest 2 minutes

5 rounds
Scaled option-

modified weight on cleans

C2B/pull-ups/banded

Accessory Work

Dumbbell/KB Shrugs (3 X 20 )

Heavy as possible

Rest 1 minute between sets

03/08/2019

Yellowstone CrossFit – CrossFit

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

03/07/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (Time)

Row 500 meters

Rest 2 minutes

6 rounds

Accessory Work

Crunches (200 reps )

03/05/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 power position squat snatch X 2

2 hang squat snatch X 2

2 snatch grip deadlifts + squat snatch X 2

Work up as you feel

Weightlifting

Squat snatch double (Double Touch and Go )

Running 10 minute clock to work to a heavy squat snatch double for the day

Metcon

Metcon (Time)

20 second handstand hold

10 push-ups

10 renegade rows #50/35

10 burpees

5 rounds

Accessory Work

Tuck Ups (4 minute AMRAP )

03/04/2019

Yellowstone CrossFit – CrossFit

Weightlifting

Warm-up

5-10 minute coaches warm up

1 and 1 Quarter Front Squat ( 3 X 2)

Work up to as heavy as possible without neglecting speed

Front Squat (5 X 2 )

All sets 85%+

Rest as needed between sets

Metcon

Metcon (Time)

50 dumbbell squats #50/35

50 air squats

50 dumbbell alternating lunges #50/35

50 air squats

Accessory Work

Leg Holds (Max effort X 3 )

Rest 30 seconds between sets