Yellowstone CrossFit WOD | Workout Of the Day

07/25/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (Time)

Row 1500 meters

Run 1 mile

Row 1500 meters

Accessory Work

L-Sit (3 X ME)

Rest 1 minute between sets

07/24/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Snatch (Singles )

Single every 90 seconds for 12 minutes

Start with an empty barbell and build to as heavy as possible

Metcon

Metcon (Time)

4 squat snatch #135/95

20 pull-ups

3 squat snatch

15 C2B

2 squat snatch

10 bar muscle ups

Accessory Work

Dumbell Curls (3 X 10)

Both arms at the same time

HAP

07/23/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Squat Clean + Front Squat Complex (5 X 1 )

1 squat clean + 2 front squats
One complex E2MOM for 10 minutes

Work up to as heavy as possible

Metcon

Metcon (Time)

1 cluster #135/95

Sprint 100 meters

8 rounds

Accessory Work

Banded Push-downs (3 X 15)

Rest 1 minute between sets

07/05/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Squat Snatch (5 X 2 )

E2MOM for 10 minutes

10-15 count reset each rep

Build to as heavy as possible

Metcon

Death by Burpees (AMRAP – Reps)

Minute 1- 1 burpee

Minute 2- 2 burpees …..

Continue until you can not complete the number of burpees in the minute

07/04/2019

Yellowstone CrossFit – CrossFit

Metcon

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
RX for women is #65

HAPPY 4TH OF JULY