Yellowstone CrossFit WOD | Workout Of the Day

11/07/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

3- 1 1/4 back squats X 3

Weightlifting

Back Squat (Every 2 minutes for 18 minutes )

Minutes 0-4

4 reps @ 70-80%

Minutes 6-10

2 reps @ 80-90%

Minutes 12-16

1 rep @ 90%+

Metcon

Ned (Time)

7 Rounds for time:

11 bodyweight Back Squats

1000m Row
In honor of Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, died Nov. 1, 2007
To learn more about Ned click here
Scaled option- 11 back squats modified weight and 500 meter row

Lack of time option-

25 minute AMRAP

Each 100 meters is worth a rep

Accessory Work

Flutter Kicks (200 reps )

11/06/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 strict press + 2 push jerks + 2 front rack lunges (barbell)

Add weight X 2

Weightlifting

Double Push Jerk + 10 Alternating Lunges Complex (One complex every 2 minutes for 16 minutes )

Work at 70-85% for the entire complex

Squat Snatch (Singles X 5 )

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

Add weight and repeat

Work up as you feel to warm up for the metcon

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Accessory Work

Sit-ups (200 reps )

11/05/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Double Hang Squat Clean + 4 Bar Facing Burpee Complex (One complex every 90 seconds for 15 minutes )

Work between 70-85% the entire complex

Metcon

Metcon (Time)

60 dumbbell bench press #50/35

Then 3 rounds of

20 hang squat cleans #95/65

20 pull-ups

20 burpee box jump overs “24/20
Scaled option-

40 dumbbell bench- modified weight

Then 3 rounds of

15 hang squat cleans- modified weight

15 banded pull-ups

15 burpee step ups

RX+

Hang squat cleans #135/95

C2Bs

Accessory Work

Scissor Kicks (200 reps )

11/02/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

5- 1 1/4 back squats X 3

Weightlifting

Back Squat (3 X 5 )

Work up to a heavy for the day

Metcon

Metcon (AMRAP – Reps)

1 minute AMRAP of

Wall balls #20/14

Rest 1 minute

1 minute AMRAP of

Pull-ups

Rest 1 minute

1 minute AMRAP of

Alternating dumbbell snatch #50/35

Rest 1 minute

1 minute AMRAP of

Max calorie row

Rest 1 minute

4 rounds
Scaled option-

Modified weight WBs

Banded pull-ups

Modified snatch weight

Max Row

Accessory Work

Sit-ups (100 reps )

11/01/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Double Hang Power Clean + Split Jerk Complex (One complex every 90 seconds for 12 minutes )

2 hang power cleans + split jerk
Work up to a heavy

Metcon

Metcon (Time)

15 double unders

30 hang power cleans #95/65

30 shoulder to overhead #95/65

30 double unders

20 hang power cleans #95/65

20 shoulder to overhead #95/65

60 double unders

10 hang power cleans #95/65

10 shoulder to overhead #95/65
Scaled option-

modified weight on power cleans and SOH for

25-15-5

Single unders X 2

RX+

Hang powers and SOH #115/80

Accessory Work

Oblique Crunches (6 X 10 each side )

Rest 20 seconds between sets