Yellowstone CrossFit WOD | Workout Of the Day

11/14/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Deadlift + Stict Pull-up Complex (One complex every 2 minutes for 12 minutes )

5 deadlifts + 3 strict pull-ups
Try to work at 60-70% for the entire complex. Must be touch and go deads

Use bands as needed for strict pull-ups

Enter deadlift weight for score and pull-ups in comments

Metcon

Metcon (AMRAP – Reps)

2 deadlifts #265/185

20 calories on the rower

2 deadlifts #265/185

20 lateral over the bar burpees

2 deadlifts #265/185

20 pull-ups

2 deadlifts #265/185

20 jumping lunges

2 deadlifts #265/185

5 minute AMRAP Rest 3 minutes

3 rounds
Each round restarts at the beginning of the workout no matter how far you make it in each AMRAP

Scaled option- modified deadlift weight and banded pull-ups

RX+

Deadlifts #315/220

C2B pull-ups

Accessory Work

Scissor Kicks (30 seconds max effort X 6 )

Rest 30 seconds between sets

11/13/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Sotts press 3 X 3 (barbell) and add weight

3 snatch grip deadlifts + 2 hang squat snatches + 1 squat snatch (barbell)

Add weight X 2

Weightlifting

Squat Snatch (Singles every 2 minutes for 12 minutes )

All working sets at 85-90%

Metcon

Metcon (Time)

75 bench press at 75% of body weight

Every time you rack the bar you must complete one rope climb
Scaled option- 75 bench press at 50% of body weight + rope climb or 3 scaled rope climbs

Scaled option- 75 bench press at less than 50% of body weight and 3 scaled rope climbs

RX+ 100 bench at body weight

Accessory Work

Oblique Crunches (4 X 15 each side )

Rest 30 seconds between sets

11/12/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

2 Front Squats + 5 Burpees Complex (One complex every 2 minutes for 12 minutes )

Front squats at 75-85% for the entire complex

Metcon

Metcon (Time)

15 squat clean + hang squat clean + front squat complexes #135/95
Scaled option- modified weight

RX+ #185/130

Accessory Work

Box Dips (30 reps )

Sit-ups (100 reps )

11/09/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 power position squat snatches + 2 hang squat snatches + 2 squat snatches (barbell)

Add weight

1 power position squat snatch + 1 hang squat snatch + 1 squat snatch X 2

3 sotts press X 3 – work up as you feel

https://youtu.be/IEt_8r7yS-s

Squat Snatch + Hang Squat Snatch + OHS (One complex every 2 minutes for 10 minutes )

Work up as you feel

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Scaled option-

Box handstand push-ups

Box dips

Assisted push-ups (full range of motion)

Rest 5 minutes

Metcon (Time)

12 thrusters #95/65

3 rope climbs

8 thrusters #95/65

2 rope climbs

5 thrusters #95/65

1 rope climb
Scaled option-

Modified thruster weight

5, 3, 2 scaled rope climbs

RX+

Legless rope climbs

Accessory Work

15 Crunches + 10 Sit-up Complex (Complex X 4 )

Rest 60 seconds between sets

11/08/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Bench Press (1 X 10, 1 X 6, 1 X 4, 2 X 2, 1 X ME)

10 reps @ 50-60%

6 reps @ 60-70%

4 reps @ 70-80%

2 reps @ 80-90%+

Max effort @ 80%

Metcon

Metcon (Time)

40 calories on the assault bike

20 single arm dumbbell push press #50/35

40 toes to bar

20 single arm dumbbell push press #50/35
For the Single-Arm Dumbbell Push Press, hold two dumbbells in the front racked position, then perform 10 reps with one arm while holding the other DB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

Accessory Work

Planks (30-60 seconds front, side, and side X 3 )

Rest 30-60 seconds between sets