Yellowstone CrossFit WOD | Workout Of the Day

06/29/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 100

Rest 15 seconds

Run 200

Rest 30 seconds

2 rounds

Weightlifting

Every 90 seconds for 15 minutes.

1 squat clean + 1 hang squat + 1 thruster. The thruster must start from the hang position.

Work to a heavy for the day.

Metcon

Row 20 cals

20 foot handstand walks/20 second handstand holds

10 C2B/pullups

10 T2B

4 rounds

Accessory Work

50 GHD

30 dips

6/28/17

Yellowstone CrossFit – CrossFit

Weightlifting

Front Squat (4×6)

Increasing weight, work to a heavy set for the day.

Metcon

Metcon (No Measure)

EMOM x 25 min:

Min 0-4 = 3 Strict Press

Min 5-9 = 3 Push Press

Min 9-14 =3 Front Squat

Min 15-19 = 12/10 Cal Row

Min 20-24 = 8 HSPU
There is not an RX weight for this workout and here’s why…You will start at a manageable weight for the 3 Strict press and try to add 5-10 pounds each minute. You can probably start the Push press close to where you finish strict pressing and add 5-10 pounds each minute after that. You should be able to start Front Squatting close to where you stop Push Pressing and go up from there. If you fail to get 3 reps in the minute, back off the weight a little and finish the EMOM.

06/27/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Row 500

Weightlifting

Power Clean (2 X 4, 4 X 2, 4 X 1)

Work to as heavy as possible.

Metcon

5 rounds

5 Deads #155/125

5 B.F. Burpees

5 C&J #155/125

Accessory Work

50 push-ups

25 strict/kipping pull-ups

50 ab mats

6/27/17

Yellowstone CrossFit – CrossFit

Weightlifting

Squat Snatch (1×5, 1×4, 1×3, 1×2, 1×1)

Touch and go. You must complete all reps in a set without any misses before moving on to the next set. You must add weight each set. Taking a step counts as a miss.

Metcon

Metcon (Time)

10 Rounds for Time:

(Teams of 3)

2 laps Sled Push (#185/135)

4 Strict Pull-ups

6 Ring Push-ups
There is no rest unless you are waiting for one of your teammates at a station. Just keep rotating through each of the movements. (#185/135) is the weight added to the sled, total weight is more than that:). 2 laps Sled Push is down and back, each way is 1 lap!

06/26/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 100

10 single leg step ups. Same leg before switching.

10 Single arm dumbbell press

3 rounds

Weightlifting

Front Squat (2 X 4, 4 X 2, 4 X 1)

Work to a heavy

Squat Snatch (5 X 3 )

Work to a heavy. No touch and go. Reset each rep. Go to a heavy you can hit consistently. Concentrate on zero misses.

Metcon

3 front squats #75/55

3 hang power cleans

3 SOH

10 rounds.

After round 5

30 WBs #20/14 before starting round 6

Accessory Work

HSPUs

10-8-6-4-2