Yellowstone CrossFit WOD | Workout Of the Day

4.17.17

Yellowstone CrossFit – CrossFit

Weightlifting

Back Squat (4×9@70%)

Metcon

Metcon (AMRAP – Reps)

Dakota Games Qualifier #3:

AMRAP x 16 min of

60 Cal Row

40 WB (#20/14)

30 Power Cleans (#115/85)

40 T2B

30 HSPU

4.14.17

Yellowstone CrossFit – CrossFit

Warm-up

100m walk with Plate (#35/25) in Bear Hug

Run 200m

100m walk with Plate (#35/25)

Run 200m

Weightlifting

Back Squat (1×5@85%)

Metcon

Metcon (Time)

3 RNDS for time:

10 Deadlifts (#245/165)

10 Burpees

10 Hang Power Cleans (#155/105)

10 Strict HSPU
If you are augmenting the strict HSPU, practice kicking up into a Handstand and do 5 x 4 sec. negatives.

4.13.17

Yellowstone CrossFit – CrossFit

Warm-up

Snatch BB Warm-up, 5 reps of each (#45/35):

Snatch Grip RDL

Snatch Pull from Below Knee

Muscle Snatch

OH Squat

Snatch Push Press

Drop Snatch

Hang Power Snatch

Snatch from Below the Knee

Weightlifting

Power Snatch (1 RM )

20 minutes to work to a 1RM power snatch.

Metcon

Metcon (Time)

Karen with Benefits:)

150 WB

*EMOM 5 T2B
At the start and every minute, complete 5 T2B. If 5 T2B will take you longer than 25-30 sec. augment with K2E or Knee-raises.

4.11.17

Yellowstone CrossFit – CrossFit

Warm-up

2 Rounds not for Time:

10 Push-ups

10 Jumping Squats

10 Med-ball S2O

10 Med-ball Cleans (squat)

Weightlifting

Bench Press (2×6@75%, 2×5@80%, 1×2@85%)

Your score is the weight you based your percentages off of.

Weighted Pull-ups (4×6)

If you can not do strict pull-ups continue working on strength with a band, box or a spotter. If you can do 6 strict pull-ups easily then add weight with either the belt or dumbells

Metcon

Metcon (Time)

3 x 400m Run

*rest 1:1
Score is total time, including rest.

Accessory Work

3 x 5 Clean-grip 2nd pull Deadlift (going from the knee or hang position to power) @75% of 1rm Squat Clean.

4.10.17

Yellowstone CrossFit – CrossFit

Warm-up

Tabata Sprints and sit in a squat on the rest times.

Weightlifting

Back Squat (1×5@80%)

Warm up to this weight then yuo have one set… enjoy it because the real fun starts next week.

Metcon

Metcon (Time)

Rope Climb Amanda:

9-7-5 of

Rope Climbs

Squat Snatches (#135/95)