Yellowstone CrossFit WOD | Workout Of the Day

10/11/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (Calories)

Assault bike cals

10 seconds of work

20 seconds rest

10 minutes

10/11/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 pvc pass throughs

5 L-sits

1 minute child pose with shoulders

2 rounds

5- 3 count down, 3 count pause in bottom, 3 count up front squats

2 rounds

Add weight if possible

Weightlifting

Front Squat (3 X 8 )

Heavy as possible

Bench Press (3 X 5 )

Heavy as possible

Metcon (Time)

2 clusters #135/95

4 SOH #135/95

5 rounds

6 plyo push-ups #45/35

8 HSPUs

5 rounds

10 knees to elbows

12 WBs #20/14

5 rounds

Metcon

Accessory Work

12 DB bent over rows (each arm) X 3

12 ring dips X 3

10/11/17bb

Yellowstone CrossFit – Barbell

Warm-up

Crossover symmetry

Burgener warm up with bar

Weightlifting

Overhead Squat (6×2@75%)

Sott’s press (5×3 ahap)

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

10/10/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (Time)

Run 400

10 burpee box jump overs 30″

Rest 1 minute

4 rounds

10/10/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 hollow rocks on bar

15 steering wheels with a plate

2 rounds

Weightlifting

Squat Snatch + Hang Squat Snatch Complex (EMOM for 10 minutes )

1 squat snatch + 1 hang squat snatch
Work to a heavy for the day

Metcon

Metcon (Time)

12-9-6-3

Squat snatch #135/95

C2B

Metcon

Metcon (Time)

400 meter KB farmer carry #53/35

Accessory Work

30 ring rows

30 tuck ups