Holiday Throwdown December 7th, 2019
CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit
Come Cheer on Your Fellow Members at the Holiday Throwdown Today at CrossFit YKV (There will be no classes today)
Members: Join us at CrossFit YKV for the 12 Bars Ugly Holiday Sweater Pub Crawl. Everyone Welcome!
Metcon (Time)
WOD #1
RX Men and RX Ladies
“Double DT – V”
12 Deadlifts #155/#105
9 Hang Power Cleans #155/#105
6 Push Jerk #155/#105
12 Deadlifts #155/#105
9 Hang Power Cleans #155/#105
6 Push Jerk #155/#105
5 Rope Climbs 15’
5 Rounds
One partner Works at a Time
20 Minute Time Cap
Scaled Men and Scaled Ladies
“Double DT – Assault”
12 Deadlifts #115/#75 (Master 50+ #95/#65)
9 Hang Power Cleans #115/#75 (Master 50+ #95/#65)
6 Push Jerk #115/#75 (Master 50+ #95/#65)
12 Deadlifts #115/#75 (Master 50+ #95/#65)
9 Hang Power Cleans #115/#75 (Master 50+ #95/#65)
6 Push Jerk #115/#75 (Master 50+ #95/#65)
30/21 Assault Bike Calories
5 Rounds
One partner Works at a Time
20 Minute Time Cap
Metcon (No Measure)
WOD #2
Metcon (AMRAP – Reps)
WOD #3
RX Men and RX Ladies
“Daisy Duke”
14 Minute AMRAP of:
Buy in — 300 Double Unders (Reps can be broken down any way you wish between partners)
And Then
30/21 Assault Bike Calories
30 HSPU’s (Ladies have the option to sub 60 Hands Release Push Ups)
15 Dumbbell Burpees #70/#50
15 BMU (Ladies have the option to sub 30 C2B)
Complete as a Daisy Chain. One partner follows the other. Both partners cannot be on the same exercise.
Scaled Men and Scaled Ladies
“Daisy Duke”
14 Minute AMRAP of:
Buy in — 300 Single Jumps (Reps can be broken down any way you wish between partners)
And Then
30/21 Calorie Row
30 Wall Balls #20/#14
15 Dumbbell Burpees #50/#35
15 D-Ball Slams #40/#30
Complete as a Daisy Chain. One partner follows the other. Both partners cannot be on the same exercise.
Metcon (AMRAP – Reps)
WOD #4 (Floater)
RX Men and RX Ladies
“Chau Piernas”
7 Minute AMRAP of:
7 Sandbag Squat Cleans #80/#60
150m Run on the Assault Runner
Partners switch after each round
1 Rep = 50m
Scaled Men and Scaled Ladies
“Chau Piernas”
7 Minute AMRAP of:
7 Sandbag Squat Cleans #60/#40
150m Run on the Assault Runner
Partners switch after each round
1 Rep = 50m