Yellowstone CrossFit WOD | Workout Of the Day

1.6.17

Yellowstone CrossFit – CrossFit

Warm-up

2 RNDS:

10 Banded Good-Mornings

10 PVC pass-throughs

10 Self-Assisted pull-ups

Use bands to do Kelly Starrett’s Front Rack stretches.

Metcon

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

100/65 Thruster, 3 reps

3 Chest to bar Pull-ups

100/65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100/65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100/65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100/65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100/65 pound Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Weightlifting

Deadlift (2×10 @ 70% 1RM)

Mobility

If we finish in 30 min. ROMWOD people!

1.5.17

Yellowstone CrossFit – CrossFit

Warm-up

5 laps farmer’s carry (down and back is one lap, choose a moderate weight with kettlebells or plate). Do 5 push-ups at each wall.

Weightlifting

Bench Press (3xME @ 75% bodyweight)

Pull-ups (3xME strict pull-ups)

Metcon

Metcon (AMRAP – Reps)

In 6 min. row 1000m and perform as many burpees as possible in the remaining time. Your score is the number of burpees you complete. (This is a sprint, you will catch your breath when you’re done:)

1.4.17

Yellowstone CrossFit – CrossFit

Warm-up

Snatch warm-up with the bar

*3 sets from each the Power and Hang position (jump shrug, high pull, muscle snatch)

Handstand Holds 3 x 0:30

Metcon (Time)

6 RNDS for Time:

3 Squat Snatch (155/105)

6 HSPU

Weightlifting

Power Clean (3×6@70%)

Every 2 minutes for 6 minutes 6 TNG power cleans @ 70% @ 1RM

1.3.17

Yellowstone CrossFit – CrossFit

Warm-up

1 min. AMRAP air squats

rest 30 sec.

2 min. AMRAP running laps

rest 1 min.

3 min. AMRAP Double unders

Weightlifting

Front Squat (3×6@70%)

Every 2 minutes for 6 Minutes, 6 front squats @ 70% of your 1RM

Metcon

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

1.2.17

Yellowstone CrossFit – CrossFit

Warm-up

2 RNDS:

15 Cal Row

25 slow air squats (feet together to increase mobility for pistols)

50 fast single jumps

Metcon

Metcon (AMRAP – Reps)

12 min. AMRAP:

18 Alternating Pistols

12 S2O (115/75)

6 Pull-ups

Weightlifting

Power Snatch (3×6 @75% of your 1RM)

Take 10 minutes to warm up then every 2 minutes for 6 minutes 6 TNG power snatches at 75% of your 1RM