CrossFit Comp Class February 23rd, 2020
CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class
Metcon (Weight)
Workout 1
Women Intermediate
8min CAP
3-Rep Max Bench Press
*No minimum or maximum attempts. Can trade at any time. One athlete must be spotting at all times. Other athlete must be away from bench.
Men Intermediate
8min CAP
3-Rep Max Bench Press
*No minimum or maximum attempts. Can trade at any time. One athlete must be spotting at all times. Other athlete must be away from bench.
Metcon (AMRAP – Rounds and Reps)
Workout 2
Women Intermediate
8min AMRAP
4 Devil Press (35lbs)
8 Box Jump Overs (20in)
*Athletes must complete full rounds
Men Intermediate
8min AMRAP
4 Devil Press (50lbs)
8 Box Jump Overs (24in)
*Athletes must complete full rounds
Metcon (Time)
Workout 3
Women Intermediate
15min CAP
40 Calorie Row
Partner 2 – Dumbbell Farmers Carry Hold (35lbs)
40 Dumbbell Front Squats (35lbs)
Partner 2 – Static Bar Hang
30 Toes to Bar
Partner 2 – Front Rack Hold (35lbs)
40 Burpees over Rower
30 Toes to Bar
Partner 2 – Front Rack Hold (35lbs)
40 Dumbbell Front Squats (35lbs)
Partner 2 – Static Bar Hang
40 Calorie Row
Partner 2 – Dumbbell Farmers Carry Hold (35lbs)
*Athletes can trade out at anytime. Reps only count if the static movement is being done. The third athlete must be in the rest box.
Men Intermediate
15min CAP
50 Calorie Row
Partner 2 – Dumbbell Farmers Carry Hold (50lbs)
40 Dumbbell Front Squats (50lbs)
Partner 2 – Static Bar Hang
30 Toes to Bar
Partner 2 – Front Rack Hold (50lbs)
40 Burpees over Rower
30 Toes to Bar
Partner 2 – Front Rack Hold (50lbs)
40 Dumbbell Front Squats (50lbs)
Partner 2 – Static Bar Hang
50 Calorie Row
Partner 2 – Dumbbell Farmers Carry Hold (50lbs)
*Athletes can trade out at anytime. Reps only count if the static movement is being done. The third athlete must be in the rest box.
Metcon (Time)
Workout 4
Women Intermediate
12min CAP
Athlete 1
3 Rounds
30 Double Unders
10 Shoulder to Overhead (95lbs)
10 Chest-to-bar Pullups
Athlete 2
2 Rounds
45 Double Unders
15 Shoulder to Overhead (95lbs)
15 Chest-to-bar Pullups
Athlete 3
1 Round
90 Double Unders
30 Shoulder to Overhead (95lbs)
30 Chest-to-bar Pullups
Men Intermediate
12min CAP
Athlete 1
3 Rounds
30 Double Unders
10 Shoulder to Overhead (135lbs)
10 Chest-to-bar Pullups
Athlete 2
2 Rounds
45 Double Unders
15 Shoulder to Overhead (135lbs)
15 Chest-to-bar Pullups
Athlete 3
1 Round
90 Double Unders
30 Shoulder to Overhead (135lbs)
30 Chest-to-bar Pullups