Yellowstone CrossFit WOD | Workout Of the Day

12/14/2017

Yellowstone CrossFit – CrossFit

Warm-up

Row 200 meters

5 russian baby makers

1 minute thread the needle (right)

1 minute thread the needle (left)

1 minute wrist stretch

2 rounds

3-1 count down 3 count up front squats (barbell)

Add weight and repeat X 2

Weightlifting

Front Squat (5 every 90 seconds for 9 minutes )

*work at 50-60%

*work on breathing, positioning, and form

Metcon (AMRAP – Reps)

1 minute ME cals assault bike

1 minute ME box jump overs “24/20

1 minute ME dubbs

1 minute ME KB holds (both hands) #70/53

4 rounds
*KB holds is your rest time. Work on controlling your breathing.

*each KB drop in the minute is minus one rep from your score. If dropped you can not drop for more than 5 seconds before you have to pick them back up.

Accessory Work

L-Sit (4 X 7 )

Rest 90 seconds between sets

12/13/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Butt kicks down

High knees back

10 hollow rocks on the bar

2 rounds

2 clean grip deadlifts + 2 hang power cleans + 2 push jerks + 2 split jerks (barbell)

Add weight and repeat X 2

Weightlifting

Clean and Jerk (EMOM for 8 minutes @70%+)

*take 5 minutes to work up to 70%

*start EMOM at 70% and work up as you feel

*must be push jerks

Clean and Jerk (EMOM for 8 minutes @70%+)

*clock carries over from first EMOM for 16 total minutes

*last 8 minutes must be split jerks

Metcon

Metcon (Time)

1 clean and jerk #135/95

5 HSPUs

1 clean and jerk #135/95

10 push-ups

15 rounds
RX+

C&J #185/130

HSPUs- Strict

Push-ups- Plyo #55/35

Accessory Work

Weighted Russian Twists (3 X 30 )

*each twist counts as a rep

*heavy as possible

12/12/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Weightlifting

Dead-Stop Front Squats (5 X 1)

Work up as you feel to a heavy

12/12/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

10 walking lunges

1 minute wrist stretch

2 rounds

3-3 count down 1 count up front squats (barbell)

Add weight and repeat X 2

1 X 10 fast front squats (no pause at the top)

Weightlifting

Front Squat Doubles (Every 2 minutes for 20 minutes )

Work to a heavy for the day

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
RX for women #35

Accessory Work

Seated DB Z Press (3 X 8 each arm )

Heavy as possible

12/11/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Weightlifting

Weighted Step-ups (3 X 16 )

*each step counts

*heavy as possible

Hang Power Snatch From Blocks (5 X 2 )

Work up to as heavy as possible