Yellowstone CrossFit WOD | Workout Of the Day

5.23.17

Yellowstone CrossFit – CrossFit

Weightlifting

Bench Press (1×3@80%, 2×3@85%, 1×3@90%)

Weighted Chin Ups (4xME)

Chin-ups, weighted if possible, want to be getting at least 6 per round.

Metcon

Metcon (AMRAP – Reps)

AMRAP x 12 min:

1 cluster (#115/75)

1 ring dip

2 cluster (#115/75)

2 ring dips

3 cluster (#115/75)

3 ring dips

4 cluster (#115/75)

4 ring dips

and so on…

5.22.17

Yellowstone CrossFit – CrossFit

Warm-up

Row 400m

10 Banded Good Mornings

Row 300m

10 Glute Bridges

Row 200m

10 Banded Good Mornings

Row 100m

10 Glute Bridges

Weightlifting

Back Squat (1×4@60%, 1×4@70%, 1×4@80%,1×3@90%, 2×4@90%)

Metcon

Metcon (AMRAP – Reps)

Regional Event 4 (YCF Style):

For time (15 min. cap)

0:60 Handstand Hold

10 T2B

10 Deadlifts (#225/155)

0:60 Handstand Hold

12 T2B

12 Deadlifts (#225/155)

0:60 Handstand Hold

14 T2B

14 Deadlifts (#225/155)

0:60 Handstand Hold

16 T2B

16 Deadlifts (#225/155)
For your score, if you get time capped, put the number of reps you completed in the 15 min. If you finish before the time cap, you would have a score of 128 reps (each HS Hold is worth 6 reps, 1 rep for every 10 sec. hold). Make note of what time you finish in the notes section!

Also important…you are squatting heavy this week and that is enough “heavy” for your central nervous system. If the deadlift is heavy for you choose a weight that is moderate!

5/20/17

Yellowstone CrossFit – CrossFit

Metcon

Metcon (Time)

Horrible Helen

6 Rounds with Partner:

400m Run

21 KB Swings (#70/53)

15 C2B

9 WB Clusters (#20/14)
Partner A will do the run while partner B does the KB swings, pull ups and WB clusters. If partner A gets back before Partner B is done they can share the work.

5/19/17

Yellowstone CrossFit – CrossFit

Warm-up

3 Rounds:

Run 200m

10 Lat pull-downs or lat pulls on the bar.

3 Bar MU swings, pulling to your hips

Weightlifting

Back Squat (1×4@65%, 1×4@70%, 5×4@80%)

Metcon

Metcon (AMRAP – Reps)

AMRAP x 12 min:

3 Burpees

3 Bar MU

6 Burpees

3 Bar MU

9 Burpees

3 Bar MU

12 Burpees

6 Bar MU

15 Burpees

6 Bar MU

18 Burpees

6 Bar MU

21 Burpees

9 Bar MU

and so on…

5/18/17

Yellowstone CrossFit – CrossFit

Warm-up

Row 3 min at an easy pace.

Rest 1 min.

Row 2 min at a moderate pace.

Rest 1 min.

Row 1 min at a fast pace.

Weightlifting

Shoulder Press (4×8, 1x ME)

Seated shoulder press with dumbells. Pick a weight that is challenging to do 8 reps with.

Bent Over Row (4×8, 1x ME)

With a barbell, increase weight each set.

Metcon

Metcon (Time)

21-15-9 for time:

Pull-ups

DB Snatch (#50/35)

Box Jumps
DB snatch does not have to be a full squat.