Yellowstone CrossFit WOD | Workout Of the Day

09/15/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon

Metcon (AMRAP – Reps)

7 cals assault bike

7 burpees

7 jumping lunges

7 minutes

09/15/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 hollow rocks on bar

15 second sumo squat hold

2 rounds

2 X 5-3 second pause squats in the bottom to warm up to squat

Weightlifting

Back Squat (10, 8, 6, 4, and 2 )

Work to a heavy for the day

Metcon

Metcon (Time)

7 DB snatch (right arm)#50/35

7 WBs #20/14

7 DB snatch (left arm) #50/35

7 HSPUs

7 rounds
RX+

WBs #30/20

HSPUs/strict

Accessory Work

20 ab mat sit-ups

10 box dips

3 rounds

09/14/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Gymnastics

T2B + Knees to Elbow Complex (5 sets of ME )

1 T2B + 1 knees to elbow
Complete the complex for as many rounds as possible

09/14/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down and back

Butt kicks down

Lunge back

2 rounds

Weightlifting

Shoulder Press (6 X 4 )

*Strict press

Work to a heavy for the day

Metcon

Metcon (Time)

Row 300

25 dubbs

Run 200

10 KB swings #53/35

Rest 1 minute

5 rounds
Active rest. Try and find a pace you can maintain through all the rounds.

Accessory Work

30 dumbbell curls

30 ring rows

20 dumbbell curls

20 ring rows

9/13/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (Time)

20/14 #100 slam ball lift over box 50″

Metcon

Metcon (Time)

100 meter DB farmer carries #50/35

arms hanging then 100 meter DB farmer carry with DBs on shoulders

2 rounds