Yellowstone CrossFit WOD | Workout Of the Day

09/06/2017

Yellowstone CrossFit – CrossFit

Warm-up

20 second handstand hold + 2 HSPUs/if you can not do HSPUs do a negative as slow as possible after your hold. Use an ab mat to be safe.

10 single leg box step ups (each leg)

2 rounds

Weightlifting

Front Squat (7 X 3 )

Work to a heavy for the day

Metcon (Time)

Run 100

10 front squats #75/55

10 pull-ups

10 box jump overs 24″/20″

10 KB swings #70/53

Run 200

20 front squats

20 pull-ups

20 box jump overs

20 KB swings

Run 300

30 front squats

30 pull-ups

30 box jump overs

30 KB swings

Accessory Work

60 ab mats

30 dips

09/05/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (AMRAP – Rounds and Reps)

6 minutes

6 cals assault bike

6 T2B
RX +

Vested

09/05/2017

Yellowstone CrossFit – CrossFit

Warm-up

8 hollow rocks on bar

8 DB front lateral raises (each arm) – use light weight it’s a warm up

8 double handed DB overhead squats – use light weight. Working on position and stability. It’s a warm up.

3 rounds

Weightlifting

Alternating snatch every 90 seconds (12 minutes)

2 squat snatch

Next 90

2 hang squat snatch
Work up each set if possible

Weightlifting

Back squat (Single)

12 minute clock to work to a heavy for the day

Metcon

Metcon (Time)

6 squat snatch #95/65

3 bar facing burpees

6 back squats #95/65

3 bar facing burpees

2 rounds

4 squat snatch #115/85

3 bar facing burpees

4 back squats #115/85

3 bar facing burpees

2 rounds

2 squat snatch #135/105

3 bar facing burpees

2 back squats #135/105

3 bar facing burpees

2 rounds

Accessory Work

Row 750 meters

30 DB curls

09/01/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (Time)

30/15 slam ball #100 lifts up over the box. Burpee box jump overs.

09/01/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 hollow rocks on bar

10 foot handstand walk/bear crawl

Butt kicks back

3 rounds

Weightlifting

Bench Press (2 X 6, 2 X 4, 2 X 2)

Work to a heavy for the day

Metcon

Metcon (AMRAP – Reps)

4 minutes

4 hang power snatch #95/75

8 wall balls #20/14

Rest 1 minute

4 minutes

4 hang power cleans #95/75

8 pull-ups

Rest 1 minute

4 minutes

4 SOH #95/75

8 wall balls #20/14
Running count. Total reps. Each full round is worth 12 reps.

Accessory Work

6 rope climbs

Rest 1:1