Yellowstone CrossFit WOD | Workout Of the Day

11/07/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (Time)

30 calories on the rower

3 rope climbs

20 calories on the rower

2 rope climbs

10 calories on the rower

1 rope climb

10 calories on the rower

1 rope climb

20 calories on the rower

2 rope climbs

30 calories on the rower

3 rope climbs

Accessory Work

Dumbbell/KB Shrugs (3 X 12)

All sets HAP

11/06/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Bench Press (3 X 7 )

Starting @75% and trying to increase weight for each set

Metcon

Metcon (Time)

50 bench press #135/95

50 DB step overs #50/35

50 deadlifts #135/95

Accessory Work

Planks (3 minutes)

11/05/2019

Yellowstone CrossFit – Barbell

Warm-up

5-10 minute warm up

Weightlifting

High-Hang Snatch (3 sets )

All sets @86%+ building to as heavy as possible

Hang Snatch (3 sets)

All sets @86%+ building to as heavy as possible

Squat Snatch (3 sets)

All sets @86%+ building to as heavy as possible

Snatch Pull (3-5 sets)

All sets @94%+ building to as heavy as possible

Accessory Work

Straight Legged Deadlift (4 X 6)

All sets HAP

11/05/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (AMRAP – Rounds and Reps)

1 strict pull-up

2 push press #75/55

7 minutes
Pull-ups increase by 1 rep each round

Push press increases by 2 reps each round

Weightlifting

Squat Snatch (8 sets )

Singles every 90 seconds for 12 minutes starting @65% building to as heavy as possible

Accessory Work

Tuck Ups (3 minutes )

11/04/2019

Yellowstone CrossFit – Barbell

Warm-up

5-10 minute warm up

Weightlifting

Back Squat (6 sets )

1 X 4 @60%

1 X 4 @70%

1 X 4 @80%

1 X 3 @90%

2 X 4 @90%

Squat Clean + Hang Squat Clean + Jerk (5 sets )

Starting @73% building to as heavy as possible

Accessory Work

Dumbbell Bent Over Rows (5 X 5 each arm )

All sets HAP

Weighted Russian Twists (100 reps )