Yellowstone CrossFit WOD | Workout Of the Day

09/07/2018

Yellowstone CrossFit – Barbell

Weightlifting

Front Squat (3 X 2, 5 X 1 )

Work to a heavy

Bench Press (3 X 7)

Work to as heavy as possible

Power Snatch from Blocks (Doubles X 5 )

Work to as heavy as possible

Accessory Work

Dumbbell Walking Lunges (4 X 10)

Heavy as possible

Planks (60 seconds front, side, and side X 3 )

Rest 1 minute between sets

09/07/2018

Yellowstone CrossFit – CrossFit

Warm-up

10/7 cals assault bike

10 chain breakers

10 cossack squats

2 rounds

3- 1 1/4 front squats X 3

Weightlifting

Front Squat (5 X 4 )

Work to a heavy

Metcon

Metcon (Time)

24 bench press at 3/4 body weight

12 pull-ups

24 deadlifts at body weight

12 pull-ups

3 rounds
RX+

Body weight bench

C2B

Accessory Work

Sit-ups (72 reps )

09/06/2018

Yellowstone CrossFit – Barbell

Weightlifting

Squat Clean + Hang Squat Clean + Power position Squat Clean Complex (7 X 1)

Work up to a heavy

Shoulder Press (3 X 7)

Strict

Heavy as possible

Accessory Work

Box Dips (3 X 10-15)

Rest 90 seconds between sets

Farmer’s Carry (4 X 100 meters )

Heavy as possible

Rest 90 seconds between sets

09/06/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

5 squat lunges

10 hollow rocks on the bar

20 chain breakers

2 rounds

3 clean grip deadlifts + 3 hang power cleans + 3 front squats + 1 squat clean (barbell)

Add weight X 2

Weightlifting

Squat Clean + Hang Squat Clean + Power position Squat Clean Complex (One complex every 2 minutes for 14 minutes )

Work to a heavy

Metcon

Metcon (Time)

Run 200

7 burpee box jump overs “24/20

3 rope climbs

4 rounds
RX+ Vested

Accessory Work

Hammer Curls (3 X 10 each arm )

Rest 90 seconds between sets

09/05/2018

Yellowstone CrossFit – Barbell

Weightlifting

Front Squat (3 X 2, 5 X 1)

Work to a heavy

Power Clean + Push Jerk + Split Jerk Complex (5 X 1 )

1 power clean + 1 push jerk + 1 split jerk with a 2 count pause in the receiving position on the split
Work to a heavy

Underhand Grip Pull-ups (4 X ME with a 2 count hold at the top of each rep )

Rest 90 seconds between sets

Accessory Work

Plyo Push-ups (3 X ME )

Rest 60 seconds between sets

Dumbbell Step Ups (50 reps )