Yellowstone CrossFit WOD | Workout Of the Day

11/09/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 power position squat snatches + 2 hang squat snatches + 2 squat snatches (barbell)

Add weight

1 power position squat snatch + 1 hang squat snatch + 1 squat snatch X 2

3 sotts press X 3 – work up as you feel

https://youtu.be/IEt_8r7yS-s

Squat Snatch + Hang Squat Snatch + OHS (One complex every 2 minutes for 10 minutes )

Work up as you feel

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Scaled option-

Box handstand push-ups

Box dips

Assisted push-ups (full range of motion)

Rest 5 minutes

Metcon (Time)

12 thrusters #95/65

3 rope climbs

8 thrusters #95/65

2 rope climbs

5 thrusters #95/65

1 rope climb
Scaled option-

Modified thruster weight

5, 3, 2 scaled rope climbs

RX+

Legless rope climbs

Accessory Work

15 Crunches + 10 Sit-up Complex (Complex X 4 )

Rest 60 seconds between sets

11/08/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Bench Press (1 X 10, 1 X 6, 1 X 4, 2 X 2, 1 X ME)

10 reps @ 50-60%

6 reps @ 60-70%

4 reps @ 70-80%

2 reps @ 80-90%+

Max effort @ 80%

Metcon

Metcon (Time)

40 calories on the assault bike

20 single arm dumbbell push press #50/35

40 toes to bar

20 single arm dumbbell push press #50/35
For the Single-Arm Dumbbell Push Press, hold two dumbbells in the front racked position, then perform 10 reps with one arm while holding the other DB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

Accessory Work

Planks (30-60 seconds front, side, and side X 3 )

Rest 30-60 seconds between sets

11/07/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

3- 1 1/4 back squats X 3

Weightlifting

Back Squat (Every 2 minutes for 18 minutes )

Minutes 0-4

4 reps @ 70-80%

Minutes 6-10

2 reps @ 80-90%

Minutes 12-16

1 rep @ 90%+

Metcon

Ned (Time)

7 Rounds for time:

11 bodyweight Back Squats

1000m Row
In honor of Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, died Nov. 1, 2007
To learn more about Ned click here
Scaled option- 11 back squats modified weight and 500 meter row

Lack of time option-

25 minute AMRAP

Each 100 meters is worth a rep

Accessory Work

Flutter Kicks (200 reps )

11/06/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 strict press + 2 push jerks + 2 front rack lunges (barbell)

Add weight X 2

Weightlifting

Double Push Jerk + 10 Alternating Lunges Complex (One complex every 2 minutes for 16 minutes )

Work at 70-85% for the entire complex

Squat Snatch (Singles X 5 )

3 snatch grip deadlifts + 2 hang power snatch + 2 OHS + 1 squat snatch (barbell)

Add weight and repeat

Work up as you feel to warm up for the metcon

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Accessory Work

Sit-ups (200 reps )

11/05/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Double Hang Squat Clean + 4 Bar Facing Burpee Complex (One complex every 90 seconds for 15 minutes )

Work between 70-85% the entire complex

Metcon

Metcon (Time)

60 dumbbell bench press #50/35

Then 3 rounds of

20 hang squat cleans #95/65

20 pull-ups

20 burpee box jump overs “24/20
Scaled option-

40 dumbbell bench- modified weight

Then 3 rounds of

15 hang squat cleans- modified weight

15 banded pull-ups

15 burpee step ups

RX+

Hang squat cleans #135/95

C2Bs

Accessory Work

Scissor Kicks (200 reps )