Yellowstone CrossFit WOD | Workout Of the Day

06/25

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Squat Clean (5 attempts )

Build to as heavy as possible

Force yourself to make bigger jumps

Misses count

Metcon

Metcon (Time)

20 cleans #135/95

200 double unders

20 cleans #135/95

6 minute cap

Rest until clock hits 10 minutes

Metcon (AMRAP – Rounds and Reps)

7 handstand push-ups

7 front squats #135/95

5 minutes
RX+

Strict HSPUs

Front squats #185/125

Accessory Work

Weighted Sit-ups (2 X 55 )

Heavy as possible

Rest 90 seconds

06/24/2019

Yellowstone CrossFit – Barbell

Warm-up

KB OH Walks X 3

Single Leg KB Deads 3 X 8 each leg

Weightlifting

Hang Squat Snatch From Blocks (5 X 2 )

All sets @88-95%

Reset each rep

Squat Snatch From Blocks (5 X 1 )

All sets @92-96%

Rest as much as needed between sets

Accessory Work

Push Press (7 X 1 )

All sets @85-92%

Double Dumbbell Front Squat (4 X 4 HAFP )

GHD Situps (5 X 10 )

06/24/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Squat Snatch (5 attempts )

Build to as heavy as possibe

Force yourself to take bigger jumps

Misses count

Metcon

Metcon (AMRAP – Rounds and Reps)

2 rope climbs

10 DB box step overs #50/35

20 minutes

Accessory Work

Banded Curls (3 X 15 )

Rest 60-90 seconds between sets

06/21/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Power Clean (7 X 1 )

Singles EMOM for 7 minutes

All sets @80%+

Metcon

Metcon (Time)

100 double unders

Then 5 rounds

10 T2B

10 HSPUs

100 double unders

06/20/2019

Yellowstone CrossFit – Barbell

Warm-up

Sotts Press 3 X 3 – work up to a heavy

1 1/4 squat box jump 3 X 5

Weightlifting

High-Hang Snatch (2 X 1 @70%)

Hang Squat Snatch (2 X 1 @80%)

Squat Snatch (6 X 2 @87-92%)

Doubles with a 15-30 second reset between reps

Rest as needed between sets

Banded Back Squats (3 X 3 )

All sets as HAP

Accessory Work

Barbell Upright Rows (3 X 6 )

HAFP

Weighted Russian Twists (4 X 20 )

HAP

Rest 60-90 seconds between sets