Yellowstone CrossFit WOD | Workout Of the Day

01/21/2019

Yellowstone CrossFit – CrossFit

Warm-up

10 minute coaches warm up

Back squat warm up to get to your working weight for the workout

Metcon

Metcon (AMRAP – Rounds and Reps)

1 bar muscle up

5 back squats #225/155

5 burpee box jump overs “24/20

5 renagade rows #50/35 (right) (left)

5 hang squat cleans #155/110

40 minutes
Scaled option-

1 strict chest to bar (banded if needed)

5 back squats (modified weight)

5 burpee step overs “24/20

5 renegade rows (modified weight)

5 hang squat cleans (modified weight)

Accessory Work

Bicycles (3 minute AMRAMP)

01/18/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Power Clean (Singles EMOM for 10 minutes )

Singles at 85% for the entire EMOM

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Accessory Work

Box Dips (35 reps)

01/17/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Sumo Deadlift High Pull + Squat Jump Complex (One complex EMOM for 8 minutes )

5 sumo deadlift high pulls + 5 squat jumps
#115/80

Be explosive as possible on your squat jumps

Metcon

Metcon (Time)

120 alternating DB snatch #50/35
Scaled option-

80 alternating DB snatch

Accessory Work

Planks (5 minutes max effort )

Front plank

Least amount of breaks as possible

01/16/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

3-1 1/4 front squats X 3

Weightlifting

Front Squat (5 X 3 )

All sets at 70%+

Metcon

Metcon (Time)

25 double unders

10 push press #95/65

25 double unders

10 power cleans #95/65

25 double unders

3 rounds

Accessory Work

Dumbell Curls (3 X 8 each arm )

All sets as heavy as possible

01/15/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Alternating Bench Press and Pull-up EMOM (Alternating EMOM for 10 minutes )

Even minutes- 5 bench press #185/130- 5 sets

Odd minutes- 5-10 pull-ups- 5 sets

Metcon

Metcon (Time)

50 push-ups

50/35 calories on the rower

50 air squats

3 rounds
Scaled option-

25 push-ups

25 calories on the rower

25 air squats

3 rounds

Accessory Work

Bicycles (3 minute AMRAP)