Yellowstone CrossFit WOD | Workout Of the Day

05/21/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Hang Squat Snatch (7 X 2 )

Doubles EMOM for 10 minutes @65-75%

Metcon

Metcon (AMRAP – Reps)

9-15-21-27-….

Wall balls #20/14

Power snatch #75/55

10 minutes
Increase each movement by 6 reps every time you complete a round for as many rounds as possible

Accessory Work

Hammer Curls (3 X 12 )

Work to as heavy as possible

Rest 1 minute between sets

05/20/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Front Squat (2 X 3, 2 X 2, 2 X 1, 1 X 6)

1 X 3 @65%

1 X 2 @75%

1 X 1 @80-85%

1 X 3 @75%

1 X 2 @80-85%

1 X 1 @85-90%

1 X 6 @75%

Metcon

Metcon (Time)

80 bar facing burpees

Row 4000 meters
30 minute time cap

Accessory Work

Sit-ups (100 reps for time )

05/17/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (1RM for the day )

15 minutes to establish as heavy as possible for the day

Metcon

Metcon (Time)

30-15-5

Deadlifts #225/155, #275/190, #315/220

Handstand push-ups

05/16/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Shoulder Press (3 X 5 )

All sets @70-80%

Rest 2 minutes between sets

Metcon

Metcon (Time)

Row 20 cals

10 box jump overs “24/20

30 double unders

Rest 1 minute

6 rounds

Accessory Work

Dumbbell/KB Shrugs (55 reps )

Heavy as possible

05/15/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Squat Clean (10 X 1 )

Singles EMOM for 10 minutes

Build up to as heavy as possible

Metcon

Metcon (Time)

25 air squats

25 pull-ups

25 push-ups

50 air squats

25 pull-ups

25 push-ups

75 air squats

25 pull-ups

25 push-ups

100 air squats

25 pull-ups

25 push-ups
If you think you will be short on time cut the weighlifting short or warm up and start the metcon