October 28, 2016 WODs No Comments

CrossFit November 11th, 2016 Remembrance Day


CrossFit YKV – CrossFit



Warm-up (No Measure)

Cardiovascular Warm Up

CLEAN BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Clean

4. Clean Lands at 2″, 4″, 6″

5. Clean Drops

Power Cleans + Push Jerk (cycling) (5 x 6)

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP of:

5 Hang Power Cleans #115/#75

7 Front Squats #115/#75

9 Push Jerk #115/#75

25 DU’s

Rest – 1 Minute Of Silence To Remember Those That Fought For Us.

11 Minute AMRAP of:

5 Hang Power Cleans #95/#65

7 Front Squats #95/#65

9 Push Jerk #95/#65

25 Sit Ups