Yellowstone CrossFit WOD | Workout Of the Day

8.9.17

Yellowstone CrossFit – CrossFit

Weightlifting

Squat Clean and Jerk (1×3@50%, 1×3@60%, 1×3@70%, 2×3@80%, 4×2@90%)

Not touch and go, every 2 minutes

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

08/08/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Right arm overhead DB walk down

Left arm overhead DB walk back

30 seconds of L-sit holds on the bar/knee raise holds

10 air squats as fast as possible

3 rounds

Weightlifting

Squat Clean (5 X 3 )

Work to a heavy touch and go for 3 reps

Metcon

3 HSPUs- strict if possible

6 T2B

2 rounds

Then 20 C&J #135/95

2 minutes of work

1 minute of rest

2 HSPUs-strict if possible

4 C2B

2 rounds

Then 10 C&J #165/125

2 minutes of work

1 minute of rest

1 HSPUs- strict if possible

2 bar MUs

2 rounds

Then 5 C&J #205/165

2 minutes of work

1 minute of rest

5 C&J #225/185

8.8.17

Yellowstone CrossFit – CrossFit

Weightlifting

Alternate bench and ring rows

Ring Rows (5×5)

Bench Press (5×12@60%)

Get every rep, use a spotter to help if necessary.

Metcon

Skills Test (9 Rounds for reps)

For total reps each round:

90 sec. ME Power Snatch (#95/65)

90 sec. ME DU

90 sec. ME Strict HSPU

rest 1 min.

60 sec. ME Power Snatch (#95/65)

60 sec. ME DU

60 sec. ME Strict HSPU

rest 1 min.

30 sec. ME Power Snatch (#95/65)

30 sec. ME DU

30 sec. ME Strict HSPU
Have a whiteboard so you can write down quickly the total number of reps in each section. This is a new benchmark metcon that we will use to see improvement in these skills later on, so keep good info! If you aren’t able to do strict HSPU, do kipping instead and just make a note in your score of what you did.

8.7.17

Yellowstone CrossFit – CrossFit

Weightlifting

Squat Snatch (1×4@50%, 1×4@60%, 1X4@70%, 3X2@80%, 4X2@90%)

NOT touch and go, every 2 minutes

Metcon

Metcon (Time)

From the Crossfit Games:

100 pull-ups

80 AbMats (they did GHD’s)

60 pistols/airsquats

40 Cal Row

20 S2O (#100/70)
Note for pistols/airsquats: If you are proficient at pistols and can move through them quickly, do those. If you can do them but they are still a shaky skill and slow, do the air squats instead. They are alternating, so 30 per side total. If you do pistols, Rx Plus. Air squats are Rx. Get your mind right about the 100 pull-ups and chip away at the big number. Wear grips if you are worried about your hands. Weight on the S2O is as prescribed but means you will have bitty weights on the bar, please do not drop the bar from overhead. Bring it to your waist and then drop!

08/05/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Teams of 3

30 cals assault bike

400 meter sled push

4 rounds

Then finish with 75 cals assault bike

Rest

Teams of 3

Row 3k

One teammate must hold hang clean weight in your division. Once the weight drops the rower must rotate out.

After 3k

21 hang power cleans- division weight

21 C2B- division movement

4 rounds

Rest

Teams of 3

6 minutes

Ruckus thruster workout- your division

Then at 8 minutes

75 slam ball over the shoulder- your division