Yellowstone CrossFit WOD | Workout Of the Day

12.5.16

Yellowstone CrossFit – CrossFit

Warm-up

6 minute amrap (As a class)

15 air squats

20 double unders

20 pvc pass thrus

Line drills:

High knees – slow down, fast back

Butt kickers- slow down, fast back

Samson stretch – down and back

Run – 4 laps down and back

Weightlifting

Squat Snatch (1×15 @ 85%)

Take 10 minutes to work to a heavy snatch for the day. Then 15 full snatches for time at 85% of your 1RM

Metcon

Metcon (AMRAP – Reps)

20 minute EMOM:

Minute 1 – Hang power snatch 95/65 (RX+ 135/95)

Minute 2 – Hand stand push ups (Augment push press 95/65)

Minute 3 – Sumo deadlift high pull 95/65 (RX+ 135/95)

Minute 4 – Pull-ups (RX+ chest to bar)

Minute 5 – Rest

12/02/16

Yellowstone CrossFit – CrossFit

Warm-up

5 rounds not for time:

10 sec. Handstand Hold

5 empty bar Back Squats

Weightlifting

Squats and Milk (1×20)

+#20 from the start, day #5

Metcon

Metcon (Time)

Airforce

For time:

20 Thrusters (95/65)

20 Sumo Deadlift High Pulls (95/65)

20 Push Jerks (95/65)

20 Overhead Squats (95/65)

20 Front Squats (96/65)

4 burpees at the start of every minute, including the first minute.

12/01/16

Yellowstone CrossFit – CrossFit

Warm-up

5 laps running. Have a medball at the start position and complete 5 medball cleans every lap.

We Got Skills.

1. Pull-up progression warm-up, day #3.

2. Spend some time working on kipping or butterfly pull-ups.

Mobility

Come and get your ROMWOD on!

11/30/16

Yellowstone CrossFit – CrossFit

Warm-up

1.Clean Warm-up with barbell.

5×3 jump shrug, power clean, push jerk

2. Pull-up progression warm-up, Day #2

Weightlifting

Build to 80%+ of 1rm Clean and Jerk.

Metcon (Time)

Using 75% of 1rm:

15 C + J for time, no burpee penalty

Metcon

Metcon (Time)

Freestyle Fran:

45 pull-ups

45 thrusters (95/65)

(partition any way you like)

Cash-out

Pull-up progression cool-down, Day #2

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