Yellowstone CrossFit WOD | Workout Of the Day

08/11/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 400

10 single arm bench press

10 KB box squats

10 single arm bench press

10 Kb box squats

10 single arm bench press

10 KB box squats

Weightlifting

Bench Press (50 reps @ bodyweight )

Everytime the bar is racked 7 burpees

8.11.17

Yellowstone CrossFit – CrossFit

Weightlifting

Overhead Squat (15 minutes to establish a 1RM)

Metcon

Metcon (Time)

For Time:

Run 3 miles
It’s not fancy, and doesn’t need to be lightening speed but if we are going to call ourselves fit, running is a part of that!

08/10/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

10 Single leg overhead reverse lunge each leg

30 seconds of L-sit holds

3 rounds

Weightlifting

Every 90 seconds for 12 minutes

1 power clean + 1 hang power + 1 power clean + 1 jerk

Work to a heavy

Metcon

12 WBs

6 dumbbell clean and jerk right arm #50/40

12 T2Bs

6 dumbbell clean and jerk left arm #50/40

4 rounds

Metcon

20 dubbs

10 burpee box jump overs ’30

20 ab mats

5 rounds

8.10.17

Yellowstone CrossFit – CrossFit

Weightlifting

Front Squat (1×20@50%)

Metcon

Metcon (Time)

6 RNDS for Time:

200m Row

15 WB

10 Push Press (#95/65)

1 Rope Climb

08/09/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 100

30 seconds handstand holds

1 rope climb

3 rounds

Weightlifting

Alternating EMOM for 10 minutes

3 hang power snatch

5 strict pull-ups

Metcon

3 ring muscle ups

6 deadlifts #225/185

10 rounds

Metcon

3 power snatch #95/75

3 BF burpees

3 SOH #95/75

9 minute AMRAP