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
Classes Monday - Friday AM 5:30, 6:30,11:30 / PM 2:30, 4:30, 5:45 / Sat 9, 10
6 Min AMRAP
15 Air squats
20 Double unders
10 Wall Balls
4 Inch worms
Tabatas (8 sets)
1. Plank Arm Raises
2. Flutter Kicks
ROMWOD
6 min AMRAP
10 Air squats
15 Push ups
20 PVC 20″ jump-overs (Augmentation, lateral bar jump-overs)
25 Double unders
Take 10 minutes to work up to a heavy 1 rep
NOTE: 10 burpee penalty for missed rep.
Compare time to 11.23.16
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
6 Minute AMRAP
5 Pull Ups
10 Push Ups
10 Box Jumps 24″/20″
4 Inch Worms
4 Rounds for Time:
7 Clean and Jerks (#155/ 115#)
14 Toes 2 Bar
21 HSPU (RX+ Deficit 45#/25# plate)
6 min AMRAP
5 Burpees
10 Ab mats
20 PVC pass throughs
4 Inch worms (Start and end standing)
Take 10 min to work up to a heavy 1 rep
Compare time to 11.21.16
11 Minute AMRAP
30 Double Unders (90 singles)
10 Hand Release Push Ups
5 Dead Lifts (#225/165#)
6 Min AMRAP
5 Pull-ups
15 Air squats
10 Box jumps (24″/20″)
15 Butterfly sit-ups
4 Rounds for Time
7 Clean & Jerk #135/95# (Rx+ #165/125#)
14 T2B
21 Box Jump-Overs
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