Yellowstone CrossFit WOD | Workout Of the Day

11/21/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 coaches warm up

Metcon

Thankful Part 2 (Time)

11-21-20-18

T 2B

H andstand push-ups

A ir squats with a wall ball #20/14

N arrow grip push-ups

K B swings #70/53

F urpees – you know what I mean 🙂

U nder hand grip pull-ups

L -Sits
Scale as needed

If you run out of time log how far you made it in the comments

11/20/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

3 X 3 sotts press – add weight as you feel

3 snatch grip deadlifts + 2 hang squat snatch + 1 squat snatch (barbell)

Add weight X 2

Weightlifting

2 Hang Squat Snatch + 10 Jumping Lunges Complex (One complex every 2 minutes for 16 minutes)

Work between 65-75% for the entire complex

Do alternating lunges if jumping lunges are not possible

Metcon

Metcon (Time)

10 DB snatch #50/35

80 foot walking lunges

10 DB shoulder to overhead (right arm) #50/35

80 foot walking lunges

10 DB shoulder to overhead (left arm)

80 foot walking lunges

10 T2B

80 foot walking lunges

3 rounds
Scaled option-

10 modified weight snatches

40 foot walking lunges

10 modified weight shoulder to overhead

40 foot walking lunges

10 modified weight shoulder to overhead

40 foot walking lunges

10 hanging knees raises/laying T2B

40 walking lunges

Accessory Work

Crunches (120 reps )

11/19/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 clean deadlifts + 2 hang squat cleans + 2 strict press + 1 thruster (barbell)

Add weight X 2

Weightlifting

2 Thrusters + 4 Burpee Box Jump Overs Complex (One complex every 2 minutes for 12 minutes )

Work up to as heavy as possible on the thrusters

Use 30/24 for box jumps if possible- scale as needed for box and do step ups if needed

Enter weight for score and box jump in the comments

Metcon

Metcon (Time)

1 hang power clean #95/65

1 DB bench press #50/35

1 thruster #95/65

Ascending every round by 1 rep each until you do the round of 10, 10, and 10

Accessory Work

Sit-up + Tuck up Complex (Every 30 seconds for 5 minutes )

5 sit-ups + 5 tuck ups

11/16/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

4 Front Squats + 15 Second Handstand Hold Complex (One complex every 2 minutes for 14 minutes )

Work at 65-70% for the entire complex

If not able to hold for 15 seconds hold for as long as possible. If not able to hold against the wall do your handstand holds from a box

Enter weight in your score and type of holds in the comments

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scaled option-

50 air squats

7 strict pull-ups (banded if needed) + 7 strict ring dips (banded if needed)

10 hang power cleans at RX weight or modified

Accessory Work

Bicycles (200 reps )

11/15/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Shoulder Press (3 X 3)

Work up as you feel

Push Jerk + Split Jerk Complex (One complex every 2 minutes for 16 minutes )

Work at 70-80% for the entire complex

Metcon

Metcon (Time)

50 double unders

25 strict press #45/35

50 sit-ups

4 rounds
Scaled option-

75 singles

18 strict press #45/35

36 sit-ups

4 rounds

Accessory Work

Dumbbell/KB Shrugs (4 X 8 )

Heavy as possible

5-10 count hold at the top of the last rep