Yellowstone CrossFit WOD | Workout Of the Day

12.12.16

Yellowstone CrossFit – CrossFit

Warm-up

6 min AMRAP

5 Burpees

10 Ab mats

20 PVC pass throughs

4 Inch worms (Start and end standing)

Weightlifting

Take 10 min to work up to a heavy 1 rep

Squat Snatch (15 For Time @ 75% of 1-R max)

Compare time to 11.21.16

Metcon

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP

30 Double Unders (90 singles)

10 Hand Release Push Ups

5 Dead Lifts (#225/165#)

12.9.16

Yellowstone CrossFit – CrossFit

Weightlifting

Squats and Milk (1X20 @ 60% + 30lbs)

Warm-up

6 Min AMRAP

5 Pull-ups

15 Air squats

10 Box jumps (24″/20″)

15 Butterfly sit-ups

Metcon

Metcon (Time)

4 Rounds for Time

7 Clean & Jerk #135/95# (Rx+ #165/125#)

14 T2B

21 Box Jump-Overs

12.8.16

Yellowstone CrossFit – CrossFit

Warm-up

6 Min AMRAP

5 Burpees

10 Box jumps (24″/20″)

5 Pull-ups

10 Wall balls (#20/16)

Metcon

E2MOM

Every 2 minutes for 10 minutes

5 OH squats #95/65#

10 Lateral burpees

Mobility

ROMWOD

12.7.16

Yellowstone CrossFit – CrossFit

Weightlifting

Squat Clean and Jerk (1×15 @ 80%)

Take 10 minutes to work to a heavy clean and jerk for the day then, 15 clean and jerks for time at 80% of your 1RM

Warm-up

6 Min AMRAP

10 push ups

5 burpees

15 butterfly sit ups

1 lap Samson Stretch

Metcon

Metcon (Time)

For Time:

Power Snatch (#75/55#)

(Rx+ #95/75#)

10,9,8,7,6,5,4,3,2,1

Perform 3 pull-ups between each round.

12.6.16

Yellowstone CrossFit – CrossFit

Weightlifting

Squats and Milk (1×20 @ 60% +25lbs)

Warm-up

6 Min AMRAP

10 Push-ups

20 DUs (40 singles)

5 Burpees

20 PVC pass-throughs

One lap Samson Stretch

Metcon

Metcon (Time)

100 DUs (200 singles)

90 Wall balls (#20/26)

80 DUs (160 singles)

70 Burpees

60 DUs (120 singles)

50 Deficit push-ups (#45/25 plates)

40 DUs (80 singles)

30 Pistols (Rx+ 30 each leg)

20 DUs (40 singles)

10 Pull-ups (Rx+ C2Bs)

*35 min time cap