Yellowstone CrossFit WOD | Workout Of the Day

05/31/2018

Yellowstone CrossFit – CrossFit

Warm-up

45 seconds of shuttle runs

30 seconds of air squats

1 minute child’s pose

2 rounds

3 snatch grip deadlifts + 3 hang power snatch + 3 OHS (barbell)

Add weight X 2

Weightlifting

Hang Power Snatch Triples (every 2 minutes for 12 minutes)

Work up to a heavy

Metcon

Metcon (Time)

48 dubs

30 wall balls #20/14

12 hang power snatch #115/80

4 rope climbs

2 rounds
RX+

Hang Power Snatch #135/95

Accessory Work

Tuck Ups (3 X 20 )

Rest as needed between sets

05/30/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 200 meters

Side shuffle down & back

5 cossack squats each leg

2 rounds

3-1 1/4 back squats (barbell)

Add weight X 2

Weightlifting

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

Working up as you feel

Metcon

Metcon (AMRAP – Rounds and Reps)

20 box jump overs 24/20″

Run 200 meters

20 burpees

20 minutes
RX+

Box Jump Overs 30/24″

Accessory Work

Single Arm Dumbell Z Press (3 X 6 each arm)

As heavy as possible

05/29/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

1 minute lizard each side

1 minute thread the needle each side

2 rounds

3 clean grip deadlifts + 3 hang power cleans + 3 power cleans (barbell)

Add weight X 2

Weightlifting

Hang Power Clean Triples (Every 2 minutes for 12 minutes)

Metcon

Metcon (Time)

Row 500 meters

30 sit ups

30 hang power cleans #75/55

30 sit ups

30 T2B

30 sit ups

Row 500 meters

Accessory Work

Dumbbell/KB Shrugs (20 second hold + 10 reps X 3)

Rest as needed between sets

05/24/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Back pedal back

Bear crawl down

2 rounds

Bench press warm up for the weightlifting

Weightlifting

Bench Press (6 X 3, 1 X 10)

Work to as heavy as possible

Drop weight for the last set of 10

Metcon

Metcon (Time)

Run 1 mile

Row 2k

300 dubs

Accessory Work

Sit-ups (100 sit-ups )