Yellowstone CrossFit WOD | Workout Of the Day

09/06/2019

Yellowstone CrossFit – Barbell

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (8 sets)

4 X 5 @70%

1 X 3 @75%

2 X 2 @80%

1 X 1 @90%

Clean and Jerk (5 sets )

All sets @90+

Rest as much as needed between sets

Accessory Work

Box Dips (3 X 12 )

Weighted Sit-ups (4 X 25 )

HAP

09/04/2019

Yellowstone CrossFit – Barbell

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (7 sets )

3 X 8 @65%

1 X 5 @70%

2 X 2 @75%

1 X 1 @80%

Double Snatch Deadlift + Power Snatch (7 sets)

Starting @65% try to buid each set to as HAP for the day

Accessory Work

Dumbbell Walking Lunges (5 X 10)

All sets HAFP

GHD Hip Extensions (3 X 20)

09/04/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (5 sets )

Doubles E2MOM for 10 minutes starting @75% building to a heavy

Supersetted with 14-20 back squats after each set

Try and have at least a minute rest before your next squat set

Metcon

Metcon (Time)

40 handstand push-ups

40 toes to bar

40 devils press #50/35

40 burpee box jump overs “24/20

Accessory Work

Sit-ups (100 reps )

09/03/2019

Yellowstone CrossFit – Barbell

Warm-up

3 postition clean warm up 3 X 3 build up weight

Weightlifting

Hang Power Clean (5 sets )

All sets @87%+ build to HAP

Power Clean (5 sets )

All sets @93%+ build to HAP

Accessory Work

Bench Press (7 X 3)

All sets @83%+ build to HAP

Straight Legged Deadlift (4 X 5)

All sets HAFP building up each set

09/03/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Alternating EMOM Power Clean + Pull-ups (8 sets of each )

2 power cleans on even minutes

2-6 strict pull-ups on odd minutes
Power cleans starting @75% building to a heavy

Metcon

Metcon (Time)

30-20-10

Hang power cleans #95/65

Box jumps “24/20

Push press #95/65

Accessory Work

Banded Push-downs (4 X 12)

Rest 60 seconds between sets