Yellowstone CrossFit WOD | Workout Of the Day

07/03/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Clean and Jerk (7 X 1 )

EMOM for 7 minutes

All sets @75-85%

Metcon

Metcon (AMRAP – Rounds and Reps)

50 calories on the rower

75 alternating DB snatch #50/35

50 wall balls #20/14

17 minutes

Accessory Work

Hammer Curls (3 X 10 )

Heavy as possible

07/02/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Front Squat (10 X 2 )

EMOM for 10 minutes

All sets @75-80%

Metcon

Metcon (Time)

4 front squats #135/95

8 burpee box jump overs

12 deadlifts #135/95

Rest 1 minute

5 rounds

Accessory Work

Weighted Russian Twists (3 X 30)

Rest 45 seconds betweeen sets

07/01/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (AMRAP – Rounds and Reps)

C2B

OHS #95/65

Bar facing burpees

10 minutes

4, 8, 12, 16, 20….

Weightlifting

Snatch (Single )

Running clock from 10 minutes to 20 minutes

Heavy as possible

Any snatch is okay

Accessory Work

Banded Push-downs (3 X 15 )

Rest 40 seconds between sets

06/28/2019

Yellowstone CrossFit – Barbell

Warm-up

Individual pre comp warm up

Weightlifting

Snatch (6 attempts )

Build to a heavy

Force yourself to make bigger jumps

Misses count

Clean and Jerk (6 attempts )

Build to a heavy

Force yourself to make bigger jumps

Misses count

Dead Stop Front Squats (7 X 1 )

Work up to HAFP

Accessory Work

Bent Over Row (4 X 6)

HAP

KB Ab Swings (3 X 12 )

HAP

06/28/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Shoulder Press (Doubles @75%)

EMOM for 8 minutes

Rest until the clock hits 10 minutes

1 X ME

Metcon

Metcon (Time)

3 squat cleans #155/110

6 power cleans #155/110

12 knees to elbows

15 toes to bar

18 handstand push-ups

Run 1 mile

18 handstand push-ups

15 toes to bar

12 knees to elbows

6 power cleans #155/110

3 squat cleans #155/110