Yellowstone CrossFit WOD | Workout Of the Day

6/5/17

Yellowstone CrossFit – CrossFit

Weightlifting

Back Squat (1×3@70%, 1×4@80%, 5×5@90%)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

6.2.17

Yellowstone CrossFit – CrossFit

Warm-up

Fast warm-up today, we need to get to the squats!

1/2 of a Tabata Sprint, then get some good, slow squat reps with an empty bar.

Weightlifting

Back Squat (1×3@65%, 1×3@75%, 1×3@85%, 4×3@95%)

Metcon

Metcon (AMRAP – Reps)

In 10 min:

Row 2k, with remaining time complete as many thrusters as possible (#45/35)
Your score is the number of thrusters you complete in the remaining time after the row!

6.1.17

Yellowstone CrossFit – CrossFit

Warm-up

10 Cal Assault Bike

15 Banded Lat Pull-back (Integrated Rehab – orange band)

10 Cal Assault Bike

15 Front Rack Overhead Press with Band/PVC (Integrated Rehab)

Weightlifting

Push Press (7×3 )

From the rack. Work to a heavy for the day.

Ring Rows (7×3)

Slow and controlled. Hold at the top for 3 seconds. Don’t worry about the score.

Metcon

Metcon (AMRAP – Reps)

AMRAP x 3 min:

3 Ring MU

5 Squat Snatches (#95/65)

7 Burpees

rest 1 min.

*repeat 5 times
If you can do Bar MU, that would be the first choice for modifying the workout. Otherwise, do 3 strict dips (banded if needed). Each of these rounds is a sprint, try to get through the work as quickly as possible.

5.31.17

Yellowstone CrossFit – CrossFit

Warm-up

15 Glute Bridges

Run 200m

15 Glute Bridges

Run 200m

15 Lat Pull-backs with orange band (from Integrated Rehab)

Weightlifting

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

Metcon

Metcon (3 Rounds for weight)

EMOM x 8 min. (8 sets) of:

2 PC (start @ 50% and work to a heavy)

immediately followed by…

Every 90 sec. x 9 min (6 sets) of:

1 Squat Clean (start @ 70% and work up to a heavy)

immediately followed by…

Every 2 min. x 10 min. (5 sets) of:

1 C+J (start @80% and work up to a heavy)
You are working to a “heavy” lift for the day. This might not be a new PR, stop adding weight if you are feeling your form break down!

5.30.17

Yellowstone CrossFit – CrossFit

Warm-up

Row 300m

10 Air Squats

Row 200m

10 Air Squats

Row 100m

10 Air Squats

Weightlifting

Back Squat (1×3@60%, 1×3@70%, 1×3@80%, 5×5@90%)

Metcon

Metcon (Time)

5 Rounds for Time:

10 WB

20 DU
Get those WB unbroken! WB weight (#20/14)