Yellowstone CrossFit WOD | Workout Of the Day

08/02/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Deadlift (3 X 5 )

Work to as HAFP

All sets must be touch and go. No pause. No re grip.

Rest 2 minutes between sets

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

08/01/2019

Yellowstone CrossFit – Barbell

Warm-up

Clean grip sotts press 3 X 3 – work to as heavy as possible

Weightlifting

Squat Clean (6 sets )

3 X 2 @70-78%

3 X 1 @78-83%

Dead Stop Front Squats (5 X 2 )

Start @73% and build to HAP

Accessory Work

Shoulder Press (5 X 1 )

All sets @78%+

Push Press (5 X 1 )

All sets @78%+

Weighted Russian Twists (3 X 12 )

HAP

Rest 1 minute between sets

08/01/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (Time)

50/5-50/4-50/3-50/2-50/1

Double unders

Rope climbs

Accessory Work

Box Dips (10-9-8-7-6-5-4-3-2-1)

07/31/2019

Yellowstone CrossFit – Barbell

Warm-up

Snatch Sotts press 3 X 3 – work to a heavy

Weightlifting

Snatch (6 sets )

3 X 2 @70-78%

3 X 1 @78-83%

Overhead Squat (5 X 2 )

Start @73% and build to as heavy as possible

Accessory Work

Bent Over Row (4 X 8 )

All sets HAFP

Barbell Upright Rows (4 X 8 )

All sets HAFP

GHD Situps (3 X 12)

Weighted GHDs

Rest 90 seconds between sets

07/29/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (Time)

50 wall balls #20/14

25 bar muscle ups

10 minute cap
Banded bar muscle ups/C2B/Strict pull-ups

Weightlifting

Snatch (1RM)

Running clock from 10-20 minutes to build to as heavy as possible

Start with an empty barbell

Accessory Work

Sit-ups (100 reps )