CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class

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Metcon (Time)

WOD 1

Swim Triplet 3 RFT

12 min time cap

Teams will perform 30 burpee box jumps.

Co-ed pairs will jump in sync on opposite boxes and high five at the top for each rep.

Alternate co-ed pairs each rep.

50 foot handstand walk in pairs (RX) or partner wheelbarrow (SP/Masters/Amateur)

Team 50 m swim

Note: RX athletes can alternate athletes to complete the 50 foot handstand walk.

A2 will take over when A1 brings feet to the ground. When the first pair complete the 50 feet, the second pair starts. Then they all swim together as a team.

Metcon (AMRAP – Reps)

WOD 2

12min AMRAP

Working in sync with co-ed pair, complete as many reps as possible in 12 minutes of;

Pair 1 completes 3 Thrusters and 3 Pull Ups

After completion, they tag the next pair

Pair 2 completes 3 Thrusters and 3 PU’s

Pair 1 completes 6 thrusters and 6 PU’s

Pair 2 completes 6 thrusters and 6 PU’s

Continue to escalate reps by 3’s, E.g, 3-6-9-12-15-18

** weights for the Thrusters 115/85 (RX/SP/Masters) 95/65 Amateur

** type of pull up C2B (RX) PU’s (SP/Masters/Amateur) – Amateur must attempt a pull up, but if unable to do a pull up a sub of 2 to 1 burpees can be performed.

Metcon (AMRAP – Rounds and Reps)

WOD 3

Big Stones

Working in same sex pairs

5:00 AMRAP

4 Strongman Sandbags over wall

Gladiator Sled Push

1 Rope Climb each

2:00 transition between men and women to reset the weights.

A1 pushes the sled down while A2 climbs the rope, then alternate on way back, both athletes must be back at the wall together before starting the next round.

**Weights for the sandbags 150/100 RX/SP/Masters 100/65 Amateurs

Note: Teams must move their own weights in transition.

Metcon (AMRAP – Rounds and Reps)

WOD 4

A 2 part WOD

Part 1

6:00min AMRAP

Work in co-ed pairs to complete;

Athletes will alternate, when athlete 1 finishes the sprint, athlete 2 starts the front squats

7 DB Front Squats 50/35 RX/SP/Masters 35/20 Amateurs

Shuttle Sprint 200 feet (50 down and back x 2)

There is no transition between pairs.

As soon as the 6:00 is up, the second pair can start their rounds.

Part 2

Team total calories concept bike for the entire workout.