Yellowstone CrossFit WOD | Workout Of the Day

09/11/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

5 russian baby makers

10 hollow rocks on the bar

3 rounds

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

Add weight X 2

If you think you will run out of time skip the weightlifting and get through the metcon

Weightlifting

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

Work to a heavy for the day

Metcon

9/11/2001 (Time)

9 rounds of

11 pull-ups

11 walking lunges

11 push-ups

11 air squats

11 KB swings #53/35

11 box jumps “24/20

11 burpees

11 sit-ups

11 deadlifts #115/85

After rounds 3, 6, and 9 row 667 meters.
RX+

C2B

KB swings #70/53

Deadlifts #135/95

09/10/2018

Yellowstone CrossFit – Barbell

Weightlifting

Back Squat (2 X 4, 5 X 2)

Work up to a heavy

Overhead Squat (1 X 4, 1 X 3, 1 X 2, 3 X 1)

Work up to a heavy

Bent Over Row (3 X 8)

Barbell

Work to a heavy

Accessory Work

Pull-ups + L-sit Complex (3 X 10)

Rest as needed

09/10/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

10 walking lunges

Open hips back down

5 push-ups

2 rounds

7- 1 1/4 back squats X 2

Back Squat (5 X 3 )

Work to a heavy

Metcon

Metcon (Time)

100 wall balls #20/14

Every 90 seconds run 100 meters

Rest 2 minutes
Workout starts with 100 meter run

Metcon

Metcon (AMRAP – Reps)

2 minutes ME toes to bar

Accessory Work

Flutter Kicks (100 reps )

Scissor Kicks (100 reps )

09/07/2018

Yellowstone CrossFit – Barbell

Weightlifting

Front Squat (3 X 2, 5 X 1 )

Work to a heavy

Bench Press (3 X 7)

Work to as heavy as possible

Power Snatch from Blocks (Doubles X 5 )

Work to as heavy as possible

Accessory Work

Dumbbell Walking Lunges (4 X 10)

Heavy as possible

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

Rest 1 minute between sets

09/07/2018

Yellowstone CrossFit – CrossFit

Warm-up

10/7 cals assault bike

10 chain breakers

10 cossack squats

2 rounds

3- 1 1/4 front squats X 3

Weightlifting

Front Squat (5 X 4 )

Work to a heavy

Metcon

Metcon (Time)

24 bench press at 3/4 body weight

12 pull-ups

24 deadlifts at body weight

12 pull-ups

3 rounds
RX+

Body weight bench

C2B

Accessory Work

Sit-ups (72 reps )