Yellowstone CrossFit WOD | Workout Of the Day

5/10/17

Yellowstone CrossFit – CrossFit

Weightlifting

Hang Clean (20 Minutes to work to a 1RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP x 10 min:

6 DB Hang Squat Clean (#50/35)

Run 200m

9 DB Hang Squat Clean

Run 200m

12 DB Hang Squat Clean

Run 200m

15 DB Hang Squat Clean

Run 200m….

as far as possible.
Each run is worth 10 reps, so haul ass!

5/09/17

Yellowstone CrossFit – CrossFit

Warm-up

4 Rounds of:

Run 100m

10 Air Squats

10 steps Duck Walk

Weightlifting

Back Squat (20 minutes to work to a 1RM)

Metcon

Metcon (AMRAP – Reps)

Tabata:

Assault Bike (Cals)

AbMats

Box Jumps Overs
We will do typical scoring, keep track of your round with the least reps.

5/08/17

Yellowstone CrossFit – CrossFit

Weightlifting

Hang Snatch (20 minutes to work to a 1RM)

Metcon

Metcon (AMRAP – Reps)

5 RNDS for Reps:

:15 Thrusters (135/95)

:45 rest

:15 Pull-ups

:45 rest

:15 Burpees

:45 rest
These are meant to be all out efforts, don’t stop, keep moving for the 15 seconds.

Warm-up

AMRAP x 6 min using an empty bar:

5 Snatch Deadlifts

5 Snatch Pulls from below knee

10 burpees

5 Muscle Snatch

5 Overhead Squats

5.5.17

Yellowstone CrossFit – CrossFit

Warm-up

Coach’s choice of game, it’s Friday, have fun!

Weightlifting

Back Squat (9×3@85% + 20-30 lbs)

Metcon

Metcon (Distance)

In 20 min:

Run 1 mile rest 4 min, then row for Calories with remaining time.

5.4.17

Yellowstone CrossFit – CrossFit

Warm-up

Grab an Empty Bar for 2 Rounds:

3 Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press)

10 burpees

Weightlifting

Back Squat (5×7@80% + 20-30 lbs)

Metcon

Metcon (Time)

5 Rounds for Time:

200m Sandbag Carry (bear hug)

7 Deadlifts (#245/175)