Yellowstone CrossFit WOD | Workout Of the Day

3.21.17

Yellowstone CrossFit – CrossFit

Squat Snatch (3×2,4×1)

On the clock every two minutes. Start at approx. 60% and work to a heavy for the day.

Metcon

Metcon (Time)

Row 1000m then:

2 Rounds for time of…

20 pull-ups

10 burpees

10 C2B

10 burpees

5 bar MU

10 burpees

3.20.17

Yellowstone CrossFit – CrossFit

Weightlifting

Back Squat (2×5@60%, 2×5@70%, 1×3@80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 min:

6 Power Snatch (#125/85)

12 Ring Dips

24 DU

Warm-up

3/17/17

Yellowstone CrossFit – CrossFit

Metcon

Warm-up

3 rnds not for time:

10 Glute Bridges

10 Monster Walks

10 Med Ball Cleans

10 sec. Handstand hold

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

2/17/17

Yellowstone CrossFit – CrossFit

Warm-up

Coaches Choice:

Pizza Game or Rowling

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Weightlifting

Snatch Balance (1 rep max snatch balance)

20 minutes to establisha 1RM snatch balance.

2/16/17

Yellowstone CrossFit – CrossFit

Warm-up

3 rounds not for time:

10 Banded Good Mornings

10 Banded Pull-Downs

15 Glute Bridges

Then:

Accumulate 1:00 plank hold

Weightlifting

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Mobility