Yellowstone CrossFit WOD | Workout Of the Day

11/29/16

Yellowstone CrossFit – CrossFit

Warm-up

1. 5 laps running. Have a Medball in your start position and complete 5 medball cleans after each lap.

2. Ring dip Progression warm-up Day #1.

Weightlifting

Squats and Milk (1×20)

+15# from the start if possible, this is our 4th day.

Metcon

Metcon (AMRAP – Reps)

AMRAP in 10 min.

3.3.6.6.9.9.12.12.15.15…

Bar Facing Burpees

Power Snatch (95/65)

Cash-out

Ring dip progression Day #1

11/28/16

Yellowstone CrossFit – CrossFit

Warm-up

50 Dubs

1 Lap high kicks

1 Lap Open hips

Snatch Drill – Find Power Position with Barbell

5×3 Jump Shrug + High Pull + Muscle Snatch

Pull up Progression Day 1

Weightlifting

Metcon (Time)

Work up to 80-90% of 1RM Snatch then For Time:

15 Snatches at 80%

*Today there is no penalty, focus on form but try to beat your time!

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

2 Mu’s (there will be progressions!)

50 Dubs

6 TTB

Cash-out

Pull up Progression Cool Down Day 1

Crossover Symmetry if there’s time!

“Luke”

CrossFit

Metcon

5 min AMRAP

4 Power Cleans #155/105

24 Double Unders (48singles)

10 Pull ups