Yellowstone CrossFit WOD | Workout Of the Day

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

6.12.17

Yellowstone CrossFit – CrossFit

Weightlifting

Back Squat (1×3@70%, 1×3@80%, 2×5@90%, 3×4@95%)

Metcon

Metcon (Time)

3 Rounds for Time:

Row 250m

12 Squat Snatch (#65/45)

21 Push ups
RX+ (#95/65) This should be a very light weight for you. Whether you manage to keep them unbroken or not, choose the weight you could try to stay unbroken!