Yellowstone CrossFit WOD | Workout Of the Day

09/20/2019

Yellowstone CrossFit – Barbell

Warm-up

5-10 minute warm up

Weightlifting

Back Squat (10 X 3 )

@85%

Snatch Balance (5 sets )

Work on speed

Starting @70% build to a heavy while staying fast under the bar

Squat Snatch (3 sets )

All sets @87%+

Misses do not count

Accessory Work

Dumbbell Death March (4 sets )

All sets HAFP

Weighted Russian Twists (7 x 10)

HAP

09/19/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (Time)

100/70 calories on the bike

Then 5 rounds of

100 meter KB overhead carry #53/35 (right

100 meter KB overhead carry #53/35 (left)

Then 100/70 calories on the rower

09/19/2019

Yellowstone CrossFit – Barbell

Warm-up

5-10 minute warm up

Back Squat (7 X 5)

@80%

Double Squat Clean + Double Jerk (7 sets )

2 squat cleans + 2 jerks
Starting @73% building to as heavy as possible

Rest as needed because each set should be taxing

Accessory Work

1 Step Box Jump (10 reps)

Build to as high as possible

Work on explosion

Rest as needed between sets

Seated Banded Rows (5 X 10 )

As much resistance as possible

09/18/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Squat Snatch + OHS Complex (5 sets )

1 squat snatch + 1 OHS
One complex E2MOM for 10 minutes

Starting @80% building to as heavy as possible

Metcon

Metcon (AMRAP – Reps)

5 squat snatch #135/95

20 bar facing burpees

40 handstand push-ups

12 minutes

Accessory Work

Hammer Curls (3 X 12 )

HAP

Double handed

09/17/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Alternating EMOM Power Clean + Pull-ups (5 sets )

2 power cleans on even minutes

2-6 strict pull-ups on odd minutes
10 minute alternating EMOM

Power cleans starting @70% and building to as heavy as possible

Metcon

Metcon (Time)

10/2 ring dips and rope climbs

9/2

8/2

7/2

6/2

5/2

4/2

3/2

2/2

1/2

Accessory Work

Tuck Ups (5 X 10 )

Rest 40 seconds between sets