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

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A: Sotts Press (3 x 3 )

B: Snatch Balance (5 x 3)

C: High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch (5 x 1)

D: Metcon (AMRAP – Rounds and Reps)

DT Ladder

Every 4 minutes, complete 3 rounds of the following:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder-to-Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1 – 95, 65lb

Round 2 – 135, 95lb

Round 3 – 155, 105lb

Round 4 – 185, 130lb

Round 5 – 205, 145lb – *AMRAP with remaining time

E: Metcon (Time)

50’ D-Ball Cleans Over The Shoulder #150/#100

F1: GHD Situps (3 x 20)

F2: Glute-Ham Raises (3 x 8)

F3: DB Curls (3 x 15)