Yellowstone CrossFit WOD | Workout Of the Day

5/20/17

Yellowstone CrossFit – CrossFit

Metcon

Metcon (Time)

Horrible Helen

6 Rounds with Partner:

400m Run

21 KB Swings (#70/53)

15 C2B

9 WB Clusters (#20/14)
Partner A will do the run while partner B does the KB swings, pull ups and WB clusters. If partner A gets back before Partner B is done they can share the work.

5/19/17

Yellowstone CrossFit – CrossFit

Warm-up

3 Rounds:

Run 200m

10 Lat pull-downs or lat pulls on the bar.

3 Bar MU swings, pulling to your hips

Weightlifting

Back Squat (1×4@65%, 1×4@70%, 5×4@80%)

Metcon

Metcon (AMRAP – Reps)

AMRAP x 12 min:

3 Burpees

3 Bar MU

6 Burpees

3 Bar MU

9 Burpees

3 Bar MU

12 Burpees

6 Bar MU

15 Burpees

6 Bar MU

18 Burpees

6 Bar MU

21 Burpees

9 Bar MU

and so on…

5/18/17

Yellowstone CrossFit – CrossFit

Warm-up

Row 3 min at an easy pace.

Rest 1 min.

Row 2 min at a moderate pace.

Rest 1 min.

Row 1 min at a fast pace.

Weightlifting

Shoulder Press (4×8, 1x ME)

Seated shoulder press with dumbells. Pick a weight that is challenging to do 8 reps with.

Bent Over Row (4×8, 1x ME)

With a barbell, increase weight each set.

Metcon

Metcon (Time)

21-15-9 for time:

Pull-ups

DB Snatch (#50/35)

Box Jumps
DB snatch does not have to be a full squat.

5/17/17

Yellowstone CrossFit – CrossFit

Warm-up

Tabata:

Sprints

Burpees

Sprints

Jumping Squats

Sprints

Burpees

Sprints

Jumping Squats

Weightlifting

Back Squat (1×3@60%, 1×3@70 %, 1X4@80%, 1X3@90%, 2X5@85%)

Metcon

Metcon (Time)

For time with a Partner:

18 C+J (#115/75)

100 singles and 12/10 Cal bike

12 C+J (#135/95)

100 singles and 12/10 Cal bike

6 C+J (#165/115)

100 singles and 12/10 Cal bike

12 C+J (#135/95)

100 singles and 12/10 Cal bike

18 C+J (#115/75)
You and your partner can break up the C+J in anyway you like but you must do equal reps. For the 100 singles and 12/10 Cal bike, partner A does the singles the first time and switches to do the Assault bike Calories the next time. If you do not have a partner, just do half the reps on the C+J and alternate between the other movements.

5/16/17

Yellowstone CrossFit – CrossFit

Warm-up

Spend 3 min. practicing kicking up into a handstand. If you are on the wall, hold for 5 sec. and come down. If you are free-standing, hold until you have to move your hands.

5 min. AMRAP:

5 HSPU negatives

10 Banded good mornings

15 Burpees

Weightlifting

Bench Press (20 minutes to establish a 1Rm Bench Press)

Metcon

Metcon (AMRAP – Reps)

AMRAP x 8 min:

4 Strict HSPU

8 SDLHP (#75/55)