Yellowstone CrossFit WOD | Workout Of the Day

05/13/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (4 X 4 )

All sets @85%

Rest 2 minutes between sets

Metcon

Metcon (Time)

100/80 calories on the assault bike

50 thrusters #95/65

800 meter run

Accessory Work

Sit-ups (4 X 25 )

Rest 40 seconds between sets

05/08/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Overhead Squat (5 X 2 )

E2MOM for 10 minutes

Work up to as heavy as possible for the day

Metcon

Metcon (Time)

15 deadlifts #95/65

15 overhead squats #95/65

30 lateral burpees over the bar

3 rounds

Accessory Work

Banded Push-downs (3 X 20 )

Rest 30-45 seconds between sets

05/07/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Power Snatch (10 X 1 )

Singles EMOM for 10 minutes @70-75%

Metcon

Metcon (AMRAP – Rounds and Reps)

50 double unders

20 pull-ups

10 power snatch #95/65

12 minutes

Accessory Work

Sit-ups (35 X 3 )

Rest 30 seconds between sets

05/06/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Tempo Front Squats (4 X 3 )

3/3/1 tempo front squats
Work to as heay as possible while maintaining the tempo count

Rest 2 minutes between sets

Metcon

Metcon (Time)

1 front squats #135/95

1 handstand push-up

2 front squats #135/95

2 handstand push-ups

3

3

4

4

.

.

.

12 front squats #135/95

12 handstand push-ups

Accessory Work

Planks (5 minutes )

Rest as little as possible

05/03/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (4 X 3 )

Rest 2-3 minutes between sets

All sets @90%

Metcon

Klepto (Time)

4 Rounds for time of:

27 Box Jumps, 24″

20 Burpees

11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
“20 inch box and #100 squat cleans is RX for women