Yellowstone CrossFit WOD | Workout Of the Day

5/09/17

Yellowstone CrossFit – CrossFit

Warm-up

4 Rounds of:

Run 100m

10 Air Squats

10 steps Duck Walk

Weightlifting

Back Squat (20 minutes to work to a 1RM)

Metcon

Metcon (AMRAP – Reps)

Tabata:

Assault Bike (Cals)

AbMats

Box Jumps Overs
We will do typical scoring, keep track of your round with the least reps.

5/08/17

Yellowstone CrossFit – CrossFit

Weightlifting

Hang Snatch (20 minutes to work to a 1RM)

Metcon

Metcon (AMRAP – Reps)

5 RNDS for Reps:

:15 Thrusters (135/95)

:45 rest

:15 Pull-ups

:45 rest

:15 Burpees

:45 rest
These are meant to be all out efforts, don’t stop, keep moving for the 15 seconds.

Warm-up

AMRAP x 6 min using an empty bar:

5 Snatch Deadlifts

5 Snatch Pulls from below knee

10 burpees

5 Muscle Snatch

5 Overhead Squats

5.5.17

Yellowstone CrossFit – CrossFit

Warm-up

Coach’s choice of game, it’s Friday, have fun!

Weightlifting

Back Squat (9×3@85% + 20-30 lbs)

Metcon

Metcon (Distance)

In 20 min:

Run 1 mile rest 4 min, then row for Calories with remaining time.

5.4.17

Yellowstone CrossFit – CrossFit

Warm-up

Grab an Empty Bar for 2 Rounds:

3 Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press)

10 burpees

Weightlifting

Back Squat (5×7@80% + 20-30 lbs)

Metcon

Metcon (Time)

5 Rounds for Time:

200m Sandbag Carry (bear hug)

7 Deadlifts (#245/175)

5.3.17

Yellowstone CrossFit – CrossFit

Warm-up

AMRAP x 5 min.

5 push-ups

10 jumping squats

15 AbMats

20 DU

Weightlifting

Perform 4 sets of max effort strict pull ups between sets of bench press

Bench Press (2×6@75%, 2×6@80%, 1×4@85%, 1×2@90%, 1xME@100%)

Score is number of max effort at 100%

Pull-ups (4xME strict pull ups regular grip)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12:00 min.

25 WB (#20/14)

50 DU

15 Squat Snatches (#75/55)