Yellowstone CrossFit WOD | Workout Of the Day

07/17/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

3 second pause front squats

3 X 3

Work up to warm up for front squats

Weightlifting

Front Squat (6 X 2 working up to a heavy double for the day)

Drop weight and do 2 sets of 4 reps

Weightlifting

Hang Power Snatch (4 X 3 with a 2 second pause in the catch position )

Work up each set to a heavy

Metcon

16 cals assault bike then

8 minute AMRAP of

4 deficit HSPU’s #55/45- rimrock ruckus athletes must do deficit

4 C2B/pullups – rimrock ruckus athletes must do C2B

16 cals assault bike then

30 hang power cleans for time #165/115 – rimrock ruckus athletes must do weight

Accessory Work

L-sit dumbbell shoulder press 3 X 10 – work to as heavy as possible

Partnered 100 meter KB farmer carries 1:1 X 5 sets each person- heavy as possible

Rimrock ruckus athletes sled push for 1 minute ME rest 1 minute 1:1

4 sets each person- add weight each round

7.17.17

Yellowstone CrossFit – CrossFit

Weightlifting

Power Snatch (1×4@50, 1×4@60, 1×3@70, 3×1@80, 4×1@90)

On the clock, every 90 seconds, not tng.

Metcon (Time)

21-15-9

Calorie Row

weighted sit ups 20/14 WB

rest 4:00

15-12-9

Calorie Row

Burpees

07/14/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 100

Handstand walk down/handstand holds 30 seconds

3 rounds

Weightlifting

Snatch Grip Deadlift (4 X 3)

Work to a heavy

Weightlifting

Sumo Deadlift High Pull (4 X 3 )

Work to a heavy

Weightlifting

Bench Press (2 X 5, 3 X 3, 4 X 1 )

Work to a heavy

Gymnastics

Rope Climb (3 + 15 hanging knee raises X 3 sets )

Metcon

1 minute ME wall balls #30/20

Rest 30 seconds

75 reps

7/14/17

Yellowstone CrossFit – CrossFit

Weightlifting

Dumbell Curls (3×10, 1xME)

Choose a weight that is challenging to do 10 reps per arm with.

Sott’s press (4×3)

Overhead presses with a barbell, behind the neck, from the bottom of the squat.

Metcon

Metcon (Time)

For Time:

30 – 20 – 10

T2B

Deadlifts (#225/155)

7/13/17

Yellowstone CrossFit – CrossFit

Weightlifting

Front Squat (2×6@75%, 1×6@80%, 1×2@85%)

Metcon

Metcon (AMRAP – Reps)

AMRAP x 20 min:

Run 200m

10 C2B
The run counts for 5 reps. I am here to make math easy:)