Yellowstone CrossFit WOD | Workout Of the Day

11/21/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

10 hollow rocks on bar + 30 second dead hang

2 rounds

3 snatch grip deadlifts + 3 hang power snatch + 3 OHS (barbell)

Adding weight repeat the complex X 2

Weightlifting

Snatch Grip Deadlift + Hang Squat Snatch Complex (Every 90 seconds for 9 minutes )

1 snatch grip deadlift + 1 hang squat snatch
Work to a heavy

Snatch Grip Deadlift + Squat Snatch Complex (Every 90 seconds for 9 minutes )

1 snatch grip deadlift + 1 squat snatch
Work to a heavy

Metcon

Metcon (Time)

3 squat snatch #115/80

6 burpee box jump overs “24/20

5 rounds
RX+

Squat Snatch #135/95

Burpee Box Jump Overs “30/24

Gymnastics

Rope Climb (ME for 6 minutes )

*legless/rope climbs/scaled climbs one pull/work the skill at the level you are at

Accessory Work

DB forearm curls 3 X 20 each arm- heavy as possible

11/20/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Weightlifting

Jerks from the blocks (6 X 3 @70%)

11/20/2017

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

5 russian baby makers

10 walking lunges

2 rounds

3- 3 count down 1 count up back squats (barbell)

Adding weight and repeat X 2

Weightlifting

Back Squat (1 X 6 @55%, 1 X 4 @65%, 5 X 3 @75%, 1 X ME )

Every 2 minutes

*ME set is 75% minus 30 lbs

Metcon

Metcon (AMRAP – Rounds and Reps)

5 pull-ups

10 push-ups

15 alternating lunges

20 calorie row

25 minutes
RX+

Vested

Accessory Work

10 sit-ups

10 tuck ups

10 crunches

Rest 1 minute

4 rounds

11/17/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (AMRAP – Rounds and Reps)

Run 100 meters

10 cals assault bike

20 dubbs

10 minutes

11/17/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

10 walking lunges

7 hollow rocks on bar + 20 second dead hang

2 rounds

3 clean grip deads + 3 hang power clean + 3 split jerks (barbell)

Add weight and then repeat the complex X 2

Weightlifting

Squat Clean and Jerk (6 attempts )

Work to a heavy for the day

*2 count hold in the catch

*Must be a split jerk

Hang Squat Clean and Jerk (6 attempts )

Work to a heavy for the day

*2 count hold in the catch

*Must be a split jerk

Metcon

Metcon (Time)

45 air squats

15 push -ups

15 sit-ups

15 ring rows

4 rounds

Gymnastics

Strict Pull-Ups (3 X ME )

Rest 90 seconds between sets

*scale pull-ups if needed