CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit

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Metcon (No Measure)

Muscle up transition drill on a box or on floor into a full ring dip.

10 full reps into a ring dip

rest 1 minute

repeat one more time.

3 sets of:

3 10-second muscle up negatives

beginning at the top of the ring dip,

passing through sternum and finishing at false grip hang,

set up is two boxes beside rings so you can jump into ring

dip and then proceed with negative.

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Squat Clean (1 x 1)

Power Clean (1 x 1 )