Yellowstone CrossFit WOD | Workout Of the Day

10/03/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (Time)

18 foot handstand walks

3 rope climbs

Rest 90

5 rounds

10/03/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

10 single leg reverse lunges (standing on plate) each leg. Not alternating

20 second hand stand holds (nose to wall if possible)

2 rounds

Weightlifting

Power Clean Triples (Every 90 seconds for 12 minutes )

3 touch and go power cleans
Must be touch and go. Focus on that over weight today.

Metcon

Metcon (AMRAP – Reps)

3 thrusters #135/95

6 bar muscle ups

9 HSPUs

12 bar facing burpees

12 minutes

Accessory Work

30 sit-ups

15 push-ups

3 rounds

10/2/17BB

Yellowstone CrossFit – Barbell

Warm-up

500 Meter Row or .5 mile assault bike at moderate pace.

Crossover Symmetry

Burgener warm up – practice how you play, don’t be lazy.

Sit in the bottom of a squat – accumulate 2 Minutes

Weightlifting

Front Squat (5×3@75%)

Split Jerk from the blocks (5×3@75%)

10/02/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (AMRAP – Reps)

6 cals assault bike

6 T2B

6 push-ups

6 minutes

Metcon

Metcon (Time)

18 foot handstand walks

6/4 slam ball over the shoulder #100

Rest 90 seconds

4 rounds

10/02/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 pvc pass throughs

5 pvc snatch balances

2 rounds

10 hollow rocks on bar

5 L-sits

2 rounds

Weightlifting

Squat Snatch + Hang Squat Snatch + OHS (Every 90 seconds for 18 minutes )

1 squat snatch + 1 hang squat snatch + 1 OHS
0-3:00 minutes @50%

4:30-7:30 minutes @60%

9:00-12:00 minutes @70%

13:30-16:30 minutes @80%

Go off 1RM squat snatch

Log your last weight

Metcon

Metcon (Time)

10 alternating DB snatch #50/35

10 pull-ups

Run 200 meters with WB #20/14

3 rounds

10 KB swings #70/53

10 pull-ups

Run 200 meters with WB #20/14

3 rounds
RX+

C2B

Run 300

Accessory Work

10 T2B/knee raises

10 DB/KB bent over rows (each arm)-heavy as possible

3 rounds