CrossFit Comp Class June 10th, 2018
CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class
1 Snatch Pull + 1 Snatch + 1 Overhead Squat (5 x 1 )
Overhead Squats (5 x 3)
Metcon (Time)
10 Min Cap:
5 Ring MU’s
3 DL @ 185
3 HPC
3 SH 2 OH
4 Ring MU’s
3 DL @ 185
3 HPC
3 SH 2 OH
3 Ring MU’s
3 DL @ 185
3 HPC
3 SH 2 OH
2 Ring MU’s
3 DL @ 185
3 HPC
3 SH 2 OH
1 Ring MU
3 DL @ 185
3 HPC
3 SH 2 OH
With remaining time, find your 1 RM clean and jerk
**Only 1 bar for both workouts. You can not have a second bar loaded for the 1RM.
**You must change the weights yourself. No assistance from anyone else.
Enter C&J to Notes
Metcon (AMRAP – Reps)
7:00 EMOM
At the top of every minute, each athlete must perform the designated number of handstand pushups before doing the burpee box jump overs.
5 HSPU
Box facing burpee box jump overs with remaining time 24″/20″ box height.
Score is total reps of handstand pushups + the total reps of burpee box jump overs.
Athletes cannot do the burpees unless the handstand reps are completed.
If the minute expires and your handstand reps are not completed, the athlete must start over for the next minute.