Yellowstone CrossFit WOD | Workout Of the Day

03/24/17

Yellowstone CrossFit – CrossFit

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

3.23.17

Yellowstone CrossFit – CrossFit

Weightlifting

Overhead Squat (5×3@60-80%)

Start at approx 60% and work to a heavy set of three for the day.

We Got Skills.

Pick something you’d like to improve on and we will spend 10-15 min. working on the next steps!

Mobility

ROMWOD

3.22.17

Yellowstone CrossFit – CrossFit

Weightlifting

Squat Clean and Jerk (3×2,4×1)

On the clock every two minutes. Start at approx 60% work to a heavy for the day.

Metcon

Metcon (Time)

2 clean and jerk (#135/95)

4 Box Jump Overs (“24/20)

run 200m

4 clean and jerk (#135/95)

8 Box Jump Overs (“24/20)

run 200m

6 clean and jerk (#135/95)

12 Box Jump Overs (“24/20)

run 200m

8 clean and jerk (#135/95)

16 Box Jump Overs (“24/20)

run 200m

10 clean and jerk (#135/95)

20 Box Jump Overs (“24/20)

run 200m

3.21.17

Yellowstone CrossFit – CrossFit

Squat Snatch (3×2,4×1)

On the clock every two minutes. Start at approx. 60% and work to a heavy for the day.

Metcon

Metcon (Time)

Row 1000m then:

2 Rounds for time of…

20 pull-ups

10 burpees

10 C2B

10 burpees

5 bar MU

10 burpees

3.20.17

Yellowstone CrossFit – CrossFit

Weightlifting

Back Squat (2×5@60%, 2×5@70%, 1×3@80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 min:

6 Power Snatch (#125/85)

12 Ring Dips

24 DU

Warm-up