Yellowstone CrossFit WOD | Workout Of the Day

01/10/2020

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Rack Lunge (5 X 6 )

Build up to as heavy as possible

Each step counts as a rep

Metcon

Metcon (Time)

10-20-30-40

Wall balls #20/14

Box jumps 24/20

01/08/2020

Yellowstone CrossFit – Barbell

Weightlifting

5 Count Front Rack Hold + Split Jerk (8 sets )

Starting @76% building to as heavy as possible

Hang Clean Pulls From Blocks (5 X 5 )

Build to HAP

Accessory Work

Single Leg KB Deadlifts (3 X 12 each leg )

Planks (3 minutes )

01/08/2020

Yellowstone CrossFit – CrossFit

Warm-up

15/10 cals assault bike

10 hollow rocks + 5 kipping pull-ups

10 wall balls #20/14

3 rounds at your own pace

Weightlifting

Clean and Jerk (5 sets )

1 X 5

1 X 4

1 X 3

1 X 2

1 X 1

Build to as heavy as possible

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Accessory Work

Box Dips (3 X 12 )

Weighted if possible

01/07/2020

Yellowstone CrossFit – Barbell

Weightlifting

Hang Power Snatch From Blocks (5 sets )

Doubles starting @78% building to as heavy as possibe

Dead Stop Front Squats (5 sets )

Doubles starting @86% building to as heavy as possible

Accessory Work

Bent Over Row (4 X 6 )

HAP

GHD Holds + GHD Sit-ups (4 sets )

ME hold + 5-10 GHDs