Yellowstone CrossFit WOD | Workout Of the Day

7/12/17

Yellowstone CrossFit – CrossFit

Weightlifting

Squat Clean and Jerk (1×3@50%, 1×3@60%, 1×2@70%, 2×1@80%, 3X1@90%)

Every 2 minutes. Not touch and go. Reset after each rep.

Metcon

Metcon (Time)

For Time:

100 Front Rack Alt. Lunges (#95/65)

*every 10 lunges do 3 thrusters.

07/11/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

20 WBs #20/14

Rest 30 seconds

15 WBs

Rest 15 seconds

10 Wbs

Rest 5 seconds

5 Wbs

Weightlifting

2 power cleans + 2 push jerk X 2

2 power cleans + 1 push jerk X 3

Work up as you feel to warm up for the metcon

Metcon

10 rounds

5 squat cleans #135/95

10 cals assault bike

30 dubbs/60 singles

Rest 1 minute

32:00 minute cap

Accessory Work

50 plyo pushups

7/11/17

Yellowstone CrossFit – CrossFit

Weightlifting

Bench Press (5×5)

Start at approx. 65% and increase weight each set. Work to heavy for the day.

Ring Rows (5×5, 1x ME)

Add weight if possible. Use a plate or dumbell on your stomach.

Metcon

Metcon (Time)

Until Failure:

min. 1 – 8 cal bike

min. 2 – 8 PC (#135/95)

min. 3 – 9 cal bike

min. 4 – 9 PC (#135/95)

min. 5 – 10 cal bike

min. 6 – 10 PC (#135/95)

min. 7 – 11 cal bike

min. 8 – 11 PC

and so on…
Your score will be the last minute you complete the required reps. Choose a weight that will allow you to complete at least 4 rnds.

07/10/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Row 500

Weightlifting

Front Squat (2 X 6, 2 X 3, 6 X 1)

Work to as heavy as possible

Weightlifting

1 squat snatch + 1 hang squat snatch + 1 power position squat snatch

3 sets- work off how you feel- work speed

Metcon

16 minute AMRAP

2 hang squat snatch #115/95

Run 200

10 jumping lunges

5 C2B/pullups

5 T2B

Try and focus on tranisitioning from the pullups to the T2B without coming off the bar

Accessory Work

10 Seated DB shoulder press (double handed) X 3

Heavy as possible

30 GHDs

7/10/17

Yellowstone CrossFit – CrossFit

Weightlifting

Squat Snatch (1×3@50%, 1×3@60%, 1×2@70%, 2×1@80,3×1@85%)

Every 90 seconds. Not touch and go. Reset after each rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 min:

9 Hang Squat Snatch (#95/65)

6 Overhead Squat (#95/65)

3 Rope Climbs