CrossFit YKV – Comp Class

Warm-up (No Measure)

Cardiovascular Warm Up

SNATCH BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Snatch (5 x 1+1+1)

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch x 5

Close Grip Overhead Squat (4 x 6)

Metcon (Time)

“Randy”

75 Power Snatches #75/#55

Metcon (Time)

“Diane”

Deadlift #225/#155

HSPU

21-15-9

Metcon (No Measure)

5 rounds

1 min row @ 1:40 pace

1 min row @ 2:05 pace

rest 5 mins

5 rounds

30 sec row @1:30 pace

90 sec row @ 1:55 pace “