Yellowstone CrossFit – CrossFit

Warm-up

6 Min AMRAP

15 Air squats

20 Double unders

10 Wall Balls

4 Inch worms

Metcon

Tabatas (8 sets)

1. Plank Arm Raises

2. Flutter Kicks

We Got Skills.

ROMWOD

Yellowstone CrossFit – CrossFit

Warm-up

6 min AMRAP

10 Air squats

15 Push ups

20 PVC 20″ jump-overs (Augmentation, lateral bar jump-overs)

25 Double unders

Weightlifting

Take 10 minutes to work up to a heavy 1 rep

Clean and Jerk (15 for Time @ 75% of 1-R max)

NOTE: 10 burpee penalty for missed rep.

Compare time to 11.23.16

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Yellowstone CrossFit – CrossFit

Warm-up

6 Minute AMRAP

5 Pull Ups

10 Push Ups

10 Box Jumps 24″/20″

4 Inch Worms

Weightlifting

Squats and Milk (1X20 @ 60% + 35lbs)

Metcon

Metcon (Time)

4 Rounds for Time:

7 Clean and Jerks (#155/ 115#)

14 Toes 2 Bar

21 HSPU (RX+ Deficit 45#/25# plate)

Yellowstone CrossFit – CrossFit

Warm-up

6 min AMRAP

5 Burpees

10 Ab mats

20 PVC pass throughs

4 Inch worms (Start and end standing)

Weightlifting

Take 10 min to work up to a heavy 1 rep

Squat Snatch (15 For Time @ 75% of 1-R max)

Compare time to 11.21.16

Metcon

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP

30 Double Unders (90 singles)

10 Hand Release Push Ups

5 Dead Lifts (#225/165#)

Yellowstone CrossFit – CrossFit

Weightlifting

Squats and Milk (1X20 @ 60% + 30lbs)

Warm-up

6 Min AMRAP

5 Pull-ups

15 Air squats

10 Box jumps (24″/20″)

15 Butterfly sit-ups

Metcon

Metcon (Time)

4 Rounds for Time

7 Clean & Jerk #135/95# (Rx+ #165/125#)

14 T2B

21 Box Jump-Overs