Yellowstone CrossFit WOD | Workout Of the Day

12.22.16

Yellowstone CrossFit – CrossFit

Warm-up

3 RNFT:

10 med ball cleans

30 second handstand hold

Weightlifting

Squat Clean and Jerk (1RM Full Clean and Jerk)

Work to a 1RM full clean and jerk as follows:

Every 3 minutes

Min 1 3 reps at 60%

Min 3 2 reps at 70%

Min 6 and 9 1 rep at 80%

Min 12 1 rep at 90%

Min 15 1 rep at 95%+

Min 18 1 rep at 100%+

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

12.20.16

Yellowstone CrossFit – CrossFit

Warm-up

50 wall balls

Weightlifting

Back Squat (1RM Back Squat)

20 minutes to work to a 1RM back squat

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

12.16.16

Yellowstone CrossFit – CrossFit

Warm-up

6 Min AMRAP

5 Pull ups

10 Air squats

10 Box jumps

10 Lunges

Squats and Milk (1X20 @ 60% + 40 lbs)

Metcon

Metcon (Time)

4 Rounds for Time

12 Burpees

15 Push ups

20 KB swings #53/35

20 second handstand hold

20 Wall balls #20/16

12.15.16

Yellowstone CrossFit – CrossFit

Warm-up

6 Min AMRAP

15 Air squats

20 Double unders

10 Wall Balls

4 Inch worms

Metcon

Tabatas (8 sets)

1. Plank Arm Raises

2. Flutter Kicks

We Got Skills.

ROMWOD

12.14.16

Yellowstone CrossFit – CrossFit

Warm-up

6 min AMRAP

10 Air squats

15 Push ups

20 PVC 20″ jump-overs (Augmentation, lateral bar jump-overs)

25 Double unders

Weightlifting

Take 10 minutes to work up to a heavy 1 rep

Clean and Jerk (15 for Time @ 75% of 1-R max)

NOTE: 10 burpee penalty for missed rep.

Compare time to 11.23.16

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets