Yellowstone CrossFit WOD | Workout Of the Day

08/19/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Deadlift (5 X ME)

ME deadlifts E2MOM for 10 minutes @85%

Must be touch and go. No pause. No regrip.

Metcon

Metcon (Time)

8 power cleans #155/110

16 T2B

8 deadlifts #155/110

16 C2B

4 rounds

Accessory Work

Weighted Russian Twists (2 X 40)

08/16/2019

Yellowstone CrossFit – Barbell

Warm-up

High knees down and back

Butt kicks down and back

Broad jumps X 3

3 rounds

Weightlifting

Snatch Grip Deadlift + Squat Snatch Complex (5 sets )

1 snatch grip deadlift + 1 squat snatch
@86-94%

Build up each set

Clean Grip Deadlift + Squat Clean + Jerk Complex (5 sets )

@86-94%

Build up each set

Accessory Work

Tempo Back Squats (5 X 2)

3/3/1 tempo back squats
Build up each set while maintaining the temp count

Dumbbell Bench Press (4 X 6)

All sets HAP

GHD Situps (5 X 10 )

08/16/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Clean and Jerk (30 reps )

Clean and Jerks @60% of your 1RM

30 seconds ME

30 seconds off

Metcon

Metcon (Time)

1 squat clean #135/95

1 ring muscle up

10 rounds

8 minute cap

Rest till 10 minutes
2 bar muscle ups

3 C2B or strict pull-ups

Metcon

Metcon (Time)

30 T2B

30 target burpees

7 minute cap

08/15/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (Time)

Row 400 meters

Run 200 meters

Rest 1 minute

8 rounds

Accessory Work

Tuck Ups (100 reps )

08/13/2019

Yellowstone CrossFit – Barbell

Warm-up

Snatch sotts press 3 X 3 – work up to a heavy

Weightlifting

Hang Power Snatch + Hang Squat Snatch (3 sets )

@78-84%

Power Snatch + Squat Snatch (3 sets )

@84-90%

Squat Snatch (3 sets )

@90%+

Build up each set

Accessory Work

Overhead Squat (6 sets )

@87-93%

Rest as much as needed between sets

GHD Hip Extensions (5 X 10)