Yellowstone CrossFit WOD | Workout Of the Day

5/15/17

Yellowstone CrossFit – CrossFit

Warm-up

3 Rounds:

9 Cal Assault Bike

6 Push ups

3 Strict T2B or Knee raises (keep these controlled with as little swing as possible)

Weightlifting

Back Squat (1×3@65%, 1×4@75%, 3×4@85%, 1×5@90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 min:

Run 400m

20 T2B

10 Overhead Squats (#95/65)

5/12/17

Yellowstone CrossFit – CrossFit

Weightlifting

Deadlift (20 minutes to establish a 1RM)

Metcon

Metcon (Time)

For Time:

15 Push Press (.75% bodyweight)

3 Rope Climb

10 Push Press (.75% bodyweight)

2 Rope Climb

5 Push Press (.75% bodyweight)

1 Rope Climb
RX+ Legless rope climbs

5/11/17

Yellowstone CrossFit – CrossFit

Warm-up

EMOM x 5 min:

9 Glute Bridges

7 jumping squats

5 hollow rocks

Goal is to get your butt and core ready to squat quickly to give you enough time to find your heavy squat for today before the workout, which will be long, and awesome:)

Weightlifting

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

Metcon

Metcon (Time)

For Time:

21-15-9

Assault Bike for Cals

KB Swings (#53/35)

Then:

18-12-6

Row for Cals

Burpees over Rower (lateral)

Then:

12-9-6

Squat Cleans (#155/105)

HSPU

5/10/17

Yellowstone CrossFit – CrossFit

Weightlifting

Hang Clean (20 Minutes to work to a 1RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP x 10 min:

6 DB Hang Squat Clean (#50/35)

Run 200m

9 DB Hang Squat Clean

Run 200m

12 DB Hang Squat Clean

Run 200m

15 DB Hang Squat Clean

Run 200m….

as far as possible.
Each run is worth 10 reps, so haul ass!

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.