Yellowstone CrossFit WOD | Workout Of the Day

10/09/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Snatch (1RM)

15 minutes to build to a 1RM

Metcon

Metcon (AMRAP – Reps)

3 minutes ME pull-ups

Accessory Work

Banded Push-downs (3 X 15 )

Rest 40 seconds between sets

10/08/2019

Yellowstone CrossFit – Barbell

Warm-up

5-10 minute warm up

Weightlifting

High-Hang Clean (2 sets )

@80-84%

Hang Squat Clean (2 sets )

@82-86%

Squat Clean (5 sets )

@86-94%

Accessory Work

Push Press (3 sets)

@84-90%

Split Jerk (5 sets)

@87-93%

GHD Situps (3 X 20)

10/07/2019

Yellowstone CrossFit – Barbell

Warm-up

5-10 minute warm up

Weightlifting

High-Hang Snatch (2 sets )

@80-84%

Hang Squat Snatch (2 sets )

@82-86%

Squat Snatch (5 sets )

Doubles @86-94%

Accessory Work

Snatch Balance (4 sets )

Doubles building up as you feel working on speed under the bar

Dumbbell Bent Over Rows (4 X 6 each arm )

HAP

10/07/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (5 sets )

Doubles every 90 seconds

Starting @65% building to heavy as possible

Metcon

Metcon (Time)

1600 meter row

50 deadlifts #225/155

50 calories assault bike

50 DB box step overs 50/35 “24/20

1600 meter row

Accessory Work

Sit-ups (100 reps)

10/04/2019

Yellowstone CrossFit – Barbell

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (10 X 3 )

@85% + 30 pound increase from week 3

Bench Press (7 X 3 )

All sets @86%+

Accessory Work

Barbell Hip Thrusts (3 X 15 )

HAP

Seated DB Z Press (3 X 6 each arm )

HAP

Planks (4 minutes )