Yellowstone CrossFit WOD | Workout Of the Day

06/26/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 100

10 single leg step ups. Same leg before switching.

10 Single arm dumbbell press

3 rounds

Weightlifting

Front Squat (2 X 4, 4 X 2, 4 X 1)

Work to a heavy

Squat Snatch (5 X 3 )

Work to a heavy. No touch and go. Reset each rep. Go to a heavy you can hit consistently. Concentrate on zero misses.

Metcon

3 front squats #75/55

3 hang power cleans

3 SOH

10 rounds.

After round 5

30 WBs #20/14 before starting round 6

Accessory Work

HSPUs

10-8-6-4-2

6/29/17

Yellowstone CrossFit – CrossFit

Weightlifting

Back Squat (1×20 @ 50%)

Warm up to 50% of your 1rm then do one unbroken set of 20 reps

6/26/17

Yellowstone CrossFit – CrossFit

Weightlifting

Thruster (5×5)

From the rack. Start at 50% of your 1rm increasing weight each set.

Metcon

Metcon (AMRAP – Reps)

AMRAP x 2 Min:

10 Thrusters (#95/65)

10 Bar Facing Burpees

rest 2 min.

AMRAP x 2 min:

8 Thrusters (#95/65)

8 Bar Facing Burpees

rest 2 min.

AMRAP x 2 min:

6 Thruster (#95/65)

6 Bar Facing Burpees

06/23/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 100

10 KB swings #79/53

2 rounds

30 dubbs rest 45 seconds.

3 rounds.

Weightlifting

Back Squat (3 X 7)

Work to a heavy for the day.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Helen + 25 push-ups at the end of each round.

6.23.17

Yellowstone CrossFit – CrossFit

Weightlifting

Deadlift (20 minutes to establish a 3RM Deadlift)

Metcon

Metcon (Time)

8 RNDS for Time:

4 T2B

3 C2B

2 Bar MU

Row 10 Cal
If you can string the gymnatics movements together the kip compliments eachother, go for it!