Yellowstone CrossFit WOD | Workout Of the Day

3.29.17

Yellowstone CrossFit – CrossFit

Warm-up

Tabata Sprints but sit in the bottom of the squat during rests.

Weightlifting

Back Squat (1×1)

20 minutes to establish a 1 rep max back squat

Metcon

Metcon (Time)

EMOM:

5 Thrusters (#95/65)

-add #10 every 3 min, stopping when you can no longer complete 5 reps in the minute.

3.28.17

Yellowstone CrossFit – CrossFit

Warm-up

3 rounds with an Empty Bar:

10 Back Squats

8 Push Press

6 T2B (on the ground bringing your toes back to the bar)

4 Good Mornings

2 Behind the Neck Press

Weightlifting

Squat Clean and Jerk (1×1)

20 minutes to establish a 1 rep max squat clean and jerk.

Metcon

Metcon (Time)

21-15-9 of

Power Cleans (#135/95)

T2B

3.27.17

Yellowstone CrossFit – CrossFit

Warm-up

2 Rounds not for Time:

Row 150m

15 Glute Bridges

10 Push-ups

5 Sotts Press w/ empty bar

Weightlifting

Squat Snatch (1×1)

20 minutes to establish a 1 rep max squat snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 min.

9 weighted burpees (#25/15)

18 pistols

03/24/17

Yellowstone CrossFit – CrossFit

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

3.23.17

Yellowstone CrossFit – CrossFit

Weightlifting

Overhead Squat (5×3@60-80%)

Start at approx 60% and work to a heavy set of three for the day.

We Got Skills.

Pick something you’d like to improve on and we will spend 10-15 min. working on the next steps!

Mobility

ROMWOD