Yellowstone CrossFit WOD | Workout Of the Day

09/16/2019

Yellowstone CrossFit – Barbell

Warm-up

5-10 minute warm up

Weightlifting

Back Squat (4 X 9)

@70%

Double Hang Power Clean + Split Jerk Complex (5 sets )

2 hang power cleans + split jerk
Starting at 78% building up to as heavy as possible

Accessory Work

Straight Legged Deadlift (5 sets )

1 X 8 @70%

1 X 6 @75%

3 X 3 @85-93%

Weighted Pull-ups (5 X 5 )

Work up to as HAP

09/12/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

Metcon (Time)

Run to Jakes (fire hydrant) easy pace

Run back faster pace X 2

Rest 3 minutes

Run 200 easy pace

Run 200 faster pace X 3

Rest 4 minutes

Run 100 easy pace

Run 100 faster pace X 4

09/11/2019

Yellowstone CrossFit – Barbell

Warm-up

5-10 minute warm up

Weightlifting

Back Squat (1 X 5 )

@82.5%

Shoulder Press (5 sets )

1 X 3 @70-76%

2 X 2 @76-82%

3 X 1 @82-92%

Push Press (5 sets )

1 X 3 @70-76%

2 X 2 @76-82%

3 X 1 @82-92%

Accessory Work

Dead Stop Front Squats (7 X 1 )

All sets HAFP

Weighted Russian Twists (2 X 50)

09/11/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Metcon

9/11/2001 (Time)

9 rounds of

11 pull-ups

11 walking lunges

11 push-ups

11 air squats

11 KB swings #53/35

11 box jumps “24/20

11 burpees

11 sit-ups

11 deadlifts #115/85

After rounds 3, 6, and 9 row 667 meters.
RX+

C2B

KB swings #70

Deadlifts #135/95

09/10/2019

Yellowstone CrossFit – Barbell

Warm-up

Clean sotts press 3 X 3 – work to a heavy

Weightlifting

3 Position Squat Clean (7 sets )

Full + Hang + Power
All sets @74%+

Build each set to as heavy as possible

Accessory Work

Barbell Upright Rows (4 X 6)

All sets HAP

Renegade Rows (4 X 12 )

All sets HAP

Each row counts as a rep

Dumbbell/KB Shrugs (4 X 8 )

All sets HAP

2 count hold at the top of each rep for all the reps