Yellowstone CrossFit WOD | Workout Of the Day

05/11/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100

Butt kicks down

Open hips back

High knees down

Back pedal back

5 bowler squats each leg

Crossover symmetry

2 rounds

3 snatch grip deadlifts + 3 hang power snatch + 3 snatch balance (barbell)

Add weight X 2

Hang Squat Snatch + OHS (with pause) Complex (7 X 1 )

1 hang squat snatch + 2 OHS
*2 count pause in the bottom of the 2 OHS*

Work up as you feel but maintain your positioning

Metcon

Metcon (AMRAP – Reps)

25 calories on the rower

25 handstand push-ups

25 minutes
RX+

Strict handstand push-ups

*HAPPY BIRTHDAY KAITLYN*

YOU ASKED FOR HSPUS SO ITS PAIRED WITH SOMETHING YOU DON’T LOVE! ITS A LOVE/HATE RELATIONSHIP…ENJOY!

05/10/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

5 russian baby makers

1 minute thread the needle each side

2 rounds

Bench Press warm up for the weightlifting

Weightlifting

Bench Press (2 X 5, 2 X 3, 4 X 1)

Work to a heavy

Metcon

2018 Regional Event 2 “Linda” (Time)

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift #295/220

Bench press #195/135

Squat clean #145/105

Accessory Work

Box Dips (20 second hold + 5-10 dips X 3)

Rest as needed between sets

05/09/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Open hips back down

30 second sumo squat

2 rounds

3 count down 1 count up + 3 fast back squats (barbell)

Add weight X 2

Weightlifting

1 1/4 Back Squats (6 X 2)

Work up to a heavy without jeopardizing positioning

*WEIGHT IS NOT AS IMPORTANT AS MAINTAINING TENSION AND POSITIONING THE ENTIRE TIME. DRIVE THROUGH YOUR HEELS AND KEEP GLUTES ACTIVE. KEEP CHEST UP AND NO WINK

Metcon

Metcon (AMRAP – Reps)

1 minute of ME calories on the assault bike

2 minutes of ME rope climbs

3 minutes to run 200 meters

4 rounds
The time left in the 3 minutes after your 200 meter run is your rest time until the next round. The run is worth 1 rep.

RX+

Legless rope climbs

Accessory Work

Sit-ups (15 sit-ups EMOM for 5 minutes )

05/08/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Side shuffle down

Side shuffle back

5 squat lunges

2 round

3 clean grip deadlifts + 3 hang power cleans + 3 power position squat cleans (barbell)

Add weight X 2

Weightlifting

Power Position Power Clean (Singles every 90 seconds for 4 sets )

Work to a heavy

Hang Power Clean (Singles every 90 seconds for 4 sets )

Work to a heavy

Power Clean (Singles every 90 seconds for 4 sets )

Work to a heavy

Metcon

Metcon (Time)

50 calories on the rower

50 single arm dumbbell hang clean (right) #50/35

50 single arm dumbbell hang clean (left) #50/35

50 air squat

50 push-ups

2 rounds
RX+

WB air squats #20/14

Decline box push ups

Accessory Work

Dumbbell/KB Shrugs (3 X 8 )

20 second hold in the top of the last shrug on rep 8

Heavy as possible

05/07/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Back pedal back

5 cossack squats each leg

45 seconds thread the needle each arm

2 rounds

3 snatch grip deadlifts + 3 hang power snatch + 3 power position squat snatch (barbell)

Add weight X 2

Weightlifting

Power Position Power Snatch (Singles every 90 seconds for 3 sets )

Work to a heavy

Hang Power Snatch (Singles every 90 seconds for 3 sets )

Work to a heavy

Power Snatch (Singles every 90 seconds for 3 sets )

Work to a heavy

Metcon

Metcon (Time)

12 alternating lunges

6 pull-ups

3 power snatch #115/80

3 rounds

Rest 3 minutes
RX+

Dumbbell alternating lunges #35s/20s

C2B

Power snatch #135/95

Metcon (Time)

30 deadlifts #185/135

30 ring dips
RX+

Deadlifts #245/175

Strict ring dips

Accessory Work

Tuck Ups (10 tuck ups EMOM for 5 minutes )