Yellowstone CrossFit WOD | Workout Of the Day

01/14/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

5 Power Snatch + 10-20 Jumping Lunges (One complex every 2 minutes for 10 )

#95/65

Fight to go touch and go and unbroken on the lunges

Alternating lunges if not jumping lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

7 russian KB swings #70/53

6 burpee box jump overs “24/20

5 meter handstand walk

14 minutes
Scaled option-

7 russian KB swings (modified weight)

6 burpee step up overs “24/20

10 meter bear crawl

Accessory Work

Weighted Sit-ups (3 minute AMRAP )

Heavy as possible

01/11/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

2 clean grip deads + 2 hang power cleans + 1 power clean (barbell)

Add weight X 2

Weightlifting

Power Clean (3 X 3 )

Work up to as heavy as possible

Touch and go

Hang Squat Clean (3 X 3 )

Work up to as heavy as possible

Unbroken

Clean Grip Deadlift (3 X 3)

Work up to as heavy as possible

Touch and go

Metcon

Metcon (Time)

150 air squats

75 underhand grip pull-ups
Scaled option-

100 air squats

50 underhand grip pull-ups

banded underhand grip pull-ups

No kipping

Accessory Work

GHD Situps (3 X 10)

Rest 60-90 seconds between sets

01/10/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (5 X 3 )

All sets at 70%+

Metcon

Metcon (Time)

5 miles assault bike

Accessory Work

Crunches (125 reps )

01/09/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Power Snatch + OHS (Every 2 minutes for 10 minutes )

1 power snatch + 3-6 OHS
Do not exceed #135/95

Pick a rep scheme that is a challenge and you can maintain for all 5 sets

If you think the weight is to light cycle the bar faster and speed through the OHS reps while maintaining good positioning

Metcon

Metcon (AMRAP – Rounds and Reps)

5 handstand push-ups

5 burpees

10 minutes

Rest 2 minutes

Metcon

Metcon (Time)

35 T2B

Accessory Work

GHD Hip Extensions (3 X 12 )

01/08/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Alternating Shoulder Press and Push-Up EMOM (Alternating EMOM for 10 minutes )

Even minutes- 4 strict press

Odd minute- 8-16 push-ups

On the strict press and push-ups try and pick a weight and rep scheme and fight to stick to it

Strict press try and be at 70-80% if possible

Push-ups can be assisted if needed

Metcon

Metcon (Time)

25/18 calories on the rower

5 clean and jerks #165/115

4 rounds
RX+

#205/145

Accessory Work

Dumbbell/KB Shrugs (50 reps )

Heavy as possible