Yellowstone CrossFit WOD | Workout Of the Day

03/28/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Squat Snatch + Hang Squat Snatch + Power Position Squat Snatch Complex (One complex every 90 seconds for 9 minutes )

All sets @65-75%

Work speed and positioning

Do not add weight and neglect speed

Metcon

Metcon (AMRAP – Reps)

30/20 calorie row

Then

8 deadlifts #185/130

8 box jump overs “24/20

4 minute AMRAP

Rest 4 minutes

30/20 calorie row

Then

6 deadlifts #225/155

6 box jump overs “24/20

4 minute AMRAP

Rest 4 minutes

30/20 calorie row

Then

4 deadlifts #275/190

4 box jump overs “24/20
Deadlift and box jump reps are all that count

Accessory Work

Flutter Kicks (200 reps)

03/27/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (5 X 2 @85%)

E2MOM for 10 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

10 wall balls #20/14

5/3 underhand grip pull-ups (strict)

12 minutes

Accessory Work

Hammer Curls (3 X 12)

All sets as heavy as possible

03/26/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Power Clean (7 X 1)

Work up to as heavy as possible

Metcon

Metcon (Time)

30 deadlifts #95/65

30 hang power cleans

30 push press

Rest 3 minutes

15 deadlifts

15 hang power cleans

15 push press

Sprint, Sprint, Sprint

Accessory Work

Scissor Kicks (200 reps)

03/25/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (3 X 4, 4 X 2, 1 X 5-20)

E2MOM for 16 minutes

3 X 4 @70%

4 X 2 @80%

1 X 5-20 @65%

Metcon

Metcon (Time)

24 calories on the rower

24 burpees over the rower

24 medicine ball squat cleans #20/14

12 calories on the rower

12 burpees over the rower

12 medicine ball squat cleans

6 calories on the rower

6 burpees over the rower

6 medicine ball squat cleans

Accessory Work

L-Sit (35 reps )

03/22/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes