Yellowstone CrossFit WOD | Workout Of the Day

06/27/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (Time)

Sled drag
Individual- 1 mile drag

Partnered- Jakes and back X 2

Pick a weight that is challenging yet you can stay moving

Accessory Work

Crunches (150 )

06/26/2019

Yellowstone CrossFit – Barbell

Warm-up

Deadlift (3 X 7 )

Build up to a heavy

Weightlifting

Split Jerk (3 X 2, 4 X 1 )

Doubles @83-88% (2) hold in catch

Singles @88-94% (3) hold in catch

Strong positioning

Overhead Squat (3 X 3 )

All sets @84-88%

Accessory Work

Bench Press (3 X 5 )

All sets HAFP

Weighted Chinese Planks (3 X ME )

HAP

06/26/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (10 X 1 )

EMOM for 10 minutes

2 X 1 @60%

2 X 1 @70%

2 X 1 @80%

4 X 1 @90%+

Metcon

Metcon (Time)

Teams of 2

10 calories on assault bike

Walking lunge the parking lot

Jog back

Tag partner

10 rounds
5 burpee penalty each for not tagging hands

Accessory Work

Box Dips (60 reps )

Least amount of sets as possible

06/25

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Squat Clean (5 attempts )

Build to as heavy as possible

Force yourself to make bigger jumps

Misses count

Metcon

Metcon (Time)

20 cleans #135/95

200 double unders

20 cleans #135/95

6 minute cap

Rest until clock hits 10 minutes

Metcon (AMRAP – Rounds and Reps)

7 handstand push-ups

7 front squats #135/95

5 minutes
RX+

Strict HSPUs

Front squats #185/125

Accessory Work

Weighted Sit-ups (2 X 55 )

Heavy as possible

Rest 90 seconds

06/24/2019

Yellowstone CrossFit – Barbell

Warm-up

KB OH Walks X 3

Single Leg KB Deads 3 X 8 each leg

Weightlifting

Hang Squat Snatch From Blocks (5 X 2 )

All sets @88-95%

Reset each rep

Squat Snatch From Blocks (5 X 1 )

All sets @92-96%

Rest as much as needed between sets

Accessory Work

Push Press (7 X 1 )

All sets @85-92%

Double Dumbbell Front Squat (4 X 4 HAFP )

GHD Situps (5 X 10 )