Yellowstone CrossFit WOD | Workout Of the Day

6.13.17

Yellowstone CrossFit – CrossFit

Weightlifting

Hang Snatch (3×3, 3×2, 3×1)

Start just above the knee (bar does not touch your leg), every 90 seconds, work to a heavy for the day.

Metcon

Metcon (Time)

24 DB Burpee Box Step Overs (#35/53)

36 Pistols

100 DU

12 DB Burpee Box Step Overs

(#35/53)

18 Pistols

100 DU

6.12.17

Yellowstone CrossFit – CrossFit

Weightlifting

Back Squat (1×3@70%, 1×3@80%, 2×5@90%, 3×4@95%)

Metcon

Metcon (Time)

3 Rounds for Time:

Row 250m

12 Squat Snatch (#65/45)

21 Push ups
RX+ (#95/65) This should be a very light weight for you. Whether you manage to keep them unbroken or not, choose the weight you could try to stay unbroken!

6/8/17

Yellowstone CrossFit – CrossFit

Weightlifting

Split Jerk (20 minutes to find a 1 RM split jerk)

Metcon

Metcon (Time)

For Time:

30 Box Jump Overs

20 Power Cleans (#155/105)

10 Overhead Squats (#155/105)

6/7/17

Yellowstone CrossFit – CrossFit

Weightlifting

Back Squat (1×3@70%, 1×3@80%, 4×3@95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 min:

5 Strict HSPU

10 Lateral Burpees over the Bar

15 Deadlifts (#135/95)

6/6/17

Yellowstone CrossFit – CrossFit

Weightlifting

Thruster (6×4 )

From the rack, increasing weight each set. Start 95/75

Metcon

Metcon (3 Rounds for weight)

EMOM x 5 min:

2 Muscle Snatches (start with and empty bar and add #5-10 each minute)

Immediately into…

Every 90 sec. for 9 min. (6 sets) of:

sets 1-3 = 2 Power Snatches @ 65%-80%

sets 3-6 = 1 Power Snatch @ 80-95+%

Immediately into…

Every 2 min. x 10 min. (5 sets) of:

1 Squat Snatch (start at 75% and work to a heavy for the day)