Yellowstone CrossFit WOD | Workout Of the Day

6/16/17

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

2 Rounds

10 Hollow Rocks

10 Walking Lunges

30 Dubbs

Weightlifting

Snatch (3 position squat snatch)

Every 90 seconds for 15 minutes

1 Full + 1 Hang + 1 Power

Work to a heavy for the day with maintaining speed

Metcon

Hard Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

5 Weighted pull-ups, 35 pounds

10 Push-ups with feet on 30″ box

15 Squats holding a 45 pound plate

Gymnastics

Strict/kipping HSPUs

10-8-6-4-2

Accessory Work

Ring Rows (3 sets ME )

Rest 45 seconds between each set

6.16.17

Yellowstone CrossFit – CrossFit

Weightlifting

Back Squat (Find your 1 rep max)

Metcon

Metcon (Time)

For Time:

3 RNDS of:

(#95/65)

3 Hang Squat Cleans

6 Power Cleans

9 Thrusters

2 RNDS of:

(#115/75)

3 Hang Squat Cleans

6 Power Cleans

9 Thrusters

1 Round of:

(#135/95)

3 Hang Squat Cleans

6 Power Cleans

9 Thrusters

6/15/17

Yellowstone CrossFit – Advanced Strength and Conditioning

6.14.17

Yellowstone CrossFit – CrossFit

Weightlifting

Back Squat (1×4@75%, 4×4@85%)

Metcon

Metcon (AMRAP – Reps)

AMRAP x 20 min:

Run 400m

Max Rep Push Press (#115/75)
When you come in from your 400m run immediately pick up the barbell and begin with push presses (dip, drive). When you can’t do any more reps put the barbell down and run again! Score is number of push press reps + 10 reps per run.

6.13.17

Yellowstone CrossFit – CrossFit

Weightlifting

Hang Snatch (3×3, 3×2, 3×1)

Start just above the knee (bar does not touch your leg), every 90 seconds, work to a heavy for the day.

Metcon

Metcon (Time)

24 DB Burpee Box Step Overs (#35/53)

36 Pistols

100 DU

12 DB Burpee Box Step Overs

(#35/53)

18 Pistols

100 DU