Yellowstone CrossFit WOD | Workout Of the Day

05/02/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (AMRAP – Reps)

Minute 1- ME assault bike

Minute 2- ME double unders

Minute 3- ME air squats

Minute 4- ME sit-ups

Minute 5- Rest

4 rounds

Accessory Work

Dumbell Curls (3 X 12 )

Heavy as possible

Rest 1 minute between sets

05/01/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Clean and Jerk Doubles (6 X 1 )

2 clean and jerks (must be push jerk)
One complex E2MOM for 12 minutes

Not touch and go

Work up to as heavy as possible

Metcon

Metcon (Time)

50 deadlifts #95/65

50 box jump overs “24/20

50 ring rows

50 box jump overs “24/20

50 deadlifts #95/65

Accessory Work

Weighted Russian Twists (3 X 20 )

Heavy as possible

Rest 1 minute between sets

04/30/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Bench Press (5 X 4 )

E2MOM for 10 minutes

All sets @75-80%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 pull-ups

10 alternating DB snatch #50/35

10 minutes

Accessory Work

Box Dips (3 X 10)

Add weight if possible

Rest 1 minute between sets

04/29/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (5 X 5)

Rest 2 minutes between sets

All sets @80%

Metcon

Metcon (Time)

10-8-6-6-8-10

Thrusters #95/65

Bar facing burpees

Accessory Work

Sit-ups (3 minute AMRAP )

04/26/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Front Squat (5 X 2 )

E2MOM for 10 minutes

All sets @85%

Metcon

Metcon (AMRAP – Rounds and Reps)

5 thrusters #95/65

5 C2B

5 push press #95/65

5 push-ups

10 air squats

3 minutes

Rest 2 minutes

5 rounds
Start each round where you left off