Yellowstone CrossFit WOD | Workout Of the Day

6.19.17

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

10 hollow rocks

5 strict pull-ups

10 walking lunges

3 rounds

Front Squat (3 X 7 )

Add weight each set

Metcon

40 alternating pistols

40 deadlifts #155/105

Run 800

40 T2B

40 push-ups

20 front squats #155/105

40 cal row

16:00 minute cap

Single leg box step ups if not pistols. 20 reps same leg before switching legs.

Metcon

3 thrusters #105/85

6 bar facing burpees

6 minute amrap

Accessory Work

50 GHD

30 dips

6/16/17

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

2 Rounds

10 Hollow Rocks

10 Walking Lunges

30 Dubbs

Weightlifting

Snatch (3 position squat snatch)

Every 90 seconds for 15 minutes

1 Full + 1 Hang + 1 Power

Work to a heavy for the day with maintaining speed

Metcon

Hard Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

5 Weighted pull-ups, 35 pounds

10 Push-ups with feet on 30″ box

15 Squats holding a 45 pound plate

Gymnastics

Strict/kipping HSPUs

10-8-6-4-2

Accessory Work

Ring Rows (3 sets ME )

Rest 45 seconds between each set

6.16.17

Yellowstone CrossFit – CrossFit

Weightlifting

Back Squat (Find your 1 rep max)

Metcon

Metcon (Time)

For Time:

3 RNDS of:

(#95/65)

3 Hang Squat Cleans

6 Power Cleans

9 Thrusters

2 RNDS of:

(#115/75)

3 Hang Squat Cleans

6 Power Cleans

9 Thrusters

1 Round of:

(#135/95)

3 Hang Squat Cleans

6 Power Cleans

9 Thrusters

6/15/17

Yellowstone CrossFit – Advanced Strength and Conditioning

6.14.17

Yellowstone CrossFit – CrossFit

Weightlifting

Back Squat (1×4@75%, 4×4@85%)

Metcon

Metcon (AMRAP – Reps)

AMRAP x 20 min:

Run 400m

Max Rep Push Press (#115/75)
When you come in from your 400m run immediately pick up the barbell and begin with push presses (dip, drive). When you can’t do any more reps put the barbell down and run again! Score is number of push press reps + 10 reps per run.