Yellowstone CrossFit WOD | Workout Of the Day

01/20/2020

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Tempo Front Squats (5 sets)

3/3/1 tempo front squats
Building to as heavy as possible while maintaining the tempo count

Metcon

Lunge 2 Push (Time)

400 meter walking lunges

EMOM 12/8 push-ups

Accessory Work

Banded Push-downs (3 X 12 )

01/17/2020

Yellowstone CrossFit – Barbell

Hang Squat Snatch + Squat Snatch (7 sets )

Starting @74% building to as heavy as possible

Hang Squat Clean + Squat Clean + Jerk (7 sets)

Starting @74% building to as heavy as possible

Accessory Work

Planks (7 minutes)

1/17/2029

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Push Press + Push Jerk (6 sets)

One complex E2MOM for

12 minutes starting @50% building to a heavy

Metcon

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Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
Womens RX #65

01/16/2020

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (AMRAP – Reps)

Assault Bike Calories

KB farmer carries #70s/53s

Weighted sit-ups #20/14

Round 1- 1 minute each station with 1 minute rest

Round 2- 2 minutes each station with 2 minutes rest

Round 3- 3 minutes each station
Each 25 ft of farmer carries equals 1 rep

01/15/2020

Yellowstone CrossFit – Barbell

Weightlifting

Back Squat (6 sets)

3 X 3 @88-92%

3 X 2 @90-94%

Jerks from the blocks (6 sets )

Doubles starting @84% building to a heavy

Each jerk starts with (5) count hold in the front rack

Accessory Work

Barbell Upright Rows (4 X 6 )

HAP

Straight Legged Deadlift (4 X 6 )

HAP