Yellowstone CrossFit WOD | Workout Of the Day

10/09/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 pvc pass throughs

Jog down

Open hips back

2 rounds

5- 3 count down 3 count up front squats

2 rounds

Add weight if possible

Weightlifting

Front Squat (8 X 2 )

Work to a heavy

Push Jerk (3 X 4 )

Work to a heavy

Metcon

Metcon (Time)

30 DB walking lunges #50s/35s

30 cal rower

30 dubbs

30 box jump overs 24/20

30 sit-ups with WB #20/14

2 rounds
Sit-ups

WB most go overhead and then touch feet on the way up breaking 90 degrees

RX+

Lunges #70s/50s

Box jumps 30/24

Accessory Work

5 underhand grip pull-ups with 3 count descent

10 dumbbell hammer curls (each arm)

3 rounds

10/06/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (Time)

12 cals rower

6 C&J #95/65

3 bar facing burpees

5 rounds

10/06/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

10 single leg step ups (each leg)

2 rounds

5 – 3 count down 3 count up squats (barbell)

30 seconds child pose with shoulders

5 – 3 count down 3 count up squats (add weight if possible

30 seconds child pose with shoulders

Weightlifting

Back Squat (3 X 7 @70%+)

Work up if possible with still maintaining the rep scheme

Bench Press (3 x 5 )

Heavy as possible

Metcon

Metcon (Time)

21-15-9

Deadlifts #225/155

Box jump overs #24/20

HSPUs

20 russian twists with WB #20/14 after the round of 21 and 15

Accessory Work

10 calf raises on a plate (each leg)

7 strict pull-ups

3 rounds

10/05/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 pvc pass throughs

30 second overhead DB holds (both hands same time)

2 rounds

10 single arm DB Z press (each arm)

2 rounds

Weightlifting

Shoulder Press (4 X 3 )

Strict press

Work to a heavy for the day

Metcon

Metcon (Time)

40 dubbs

Run 400

40 dubbs

Rest 1 minute

2 rounds

20 cals assault bike

Run 200

20 cals assault bike

Rest 1 minute

2 rounds

10 WBs #20/14

Run 100

10 WBs

Rest 1 minute

2 rounds

Accessory Work

15 dumbbell curls- heavy as possible

10 ring rows

3 rounds

10/4/17

Yellowstone CrossFit – Barbell

Weightlifting

Snatch Balance (8×1 Work to a heavy)

Split Jerk from the blocks (6×2@ 75%)