CrossFit YKV – Comp Class

Warm-up (No Measure)

Cardiovascular Warm Up

CLEAN and SNATCH BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Clean and Snatch

4. Clean and Snatch Lands at 2″, 4″, 6″

5. Clean and Snatch Drops

Snatch

1 Snatch EMOTM starting at #95/#65 and increasing by #5/#5 EMOTM until you cant increase anymore

Move to the clean on the next minute

Clean

1 Clean EMOTM starting at where you left off in the Snatch and increasing by #10/#5 EMOTM until you cant increase anymore

Move to the Deadlift on the next minute

Deadlift

1 Deadlift EMOTM starting at where you left off in the Clean and increasing by #20/#10 EMOTM until you cant increase anymore

Metcon (Time)

1-10 G2O #155/#105

1 round of “Cindy” between rep ranges

Metcon (5 Rounds for reps)

1 Minute Assault Bike

3 Minutes Rest

5 Rounds