Yellowstone CrossFit WOD | Workout Of the Day

09/28/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 pvc pass throughs

10 3 count pvc strict press

10 air squats

2 rounds

Weightlifting

Single Arm Dumbell Z Press (3 X 10 each arm)

Work to a heavy for the day. Switch to KB if more weight is needed.

KB Deadlift (3 X 12)

Double handed KB

Metcon

Metcon (Time)

Run 400

40 dubbs

10 tuck ups

10 air squats

6 rounds

Accessory Work

ME Ring rows- 3 count up and 3 count down X 3

09/27/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (Time)

Row 250

Rest 30 seconds

8 rounds

Metcon

Metcon (Time)

ME slam ball holds #150/100

Rest 90 seconds

4 rounds

09/27/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 hollow rocks on the bar

20 second handstand holds- nose to wall if possible

3 rounds

3 (5 count pause in the bottom) front squats

with weight

Weightlifting

Front Squat (4 X 3)

Work to a heavy for the day

Metcon

Metcon (AMRAP – Reps)

6 minute AMRAP

21-15-9-6-3

Thrusters #95/65

Pull-ups

Rest 2 minutes

6 minute AMRAP

21-15-9-6-3

Wall balls #20/14

Push-ups

Rest 2 minutes

6 minute AMRAP

9-6-3

Thrusters #95/65

Pull-ups

Wall balls #20/14

Push-ups
RX+

Strict pull-ups

Plyo-push-ups

Accessory Work

30 second planks (front, right side, left side) X 2

15 DB front lateral raises (each arm) X 2

15 DB side lateral raises (each arm) X 2

09/26/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Metcon

Metcon (Time)

400 meter KB farmer carry (both hands) #53/35

40 cals assault bike

40 KB swings #53/35

09/26/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down back pedal back

30 second DB overhead hold (each arm)

3 rounds

Weightlifting

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

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

Power Snatch (4 attempts )

As heavy as possible

Hang Power Snatch (4 attempts )

As heavy as possible

Metcon

Metcon (Time)

20 SOH #95/65

20 ring dips

20 knees to elbows

20 box jump overs 24/20

15 SOH #115/80

15 ring dips

15 knees to elbows

15 box jump overs

10 SOH #135/95

10 ring dips

10 knees to elbows

10 box jump overs

5 SOH #155/110

5 ring dips

5 knees to elbows

5 box jump overs

Accessory Work

30 DB bent over rows (each arm)

60 sit-ups