Yellowstone CrossFit WOD | Workout Of the Day

02/28/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (5 Rounds for time)

Every 3 minutes

50 double unders/singles

20 sit-ups

10 push-ups

5 rounds

02/27/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Power Snatch (7 X 1 )

Work up to as heavy as possible

Rest as needed between sets

Metcon

Metcon (Time)

50 alternating DB snatch #50/35

15 box jump overs “24/20

2 rounds

Accessory Work

Weighted Russian Twists (4 minute AMRAP )

Heavy as possible

02/25/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Clean and Jerk EMOM (Singles EMOM for 7 minutes )

Must be a split jerk

All sets at 75%+

Work up as you feel

Metcon

Metcon (Time)

10 clean and jerks #135/95

10 bar facing burpees

3 rounds

10 thrusters #135/95

Accessory Work

Sit-ups (3 minute AMRAP )

02/22/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

02/21/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up for the metcon

Teams of 2

Metcon

Metcon (AMRAP – Reps)

Station 1

ME rope climbs for 6 minutes

Station 2

ME calorie row for 6 minutes

Station 3

ME bench press for 6 minutes #165/115

Accessory Work

Scissor Kicks (200 reps )