YKV WOD November 19th, 2020
CrossFit YKV – CrossFit
Push Press (4 x 5 )
Warm Up
0:00 – 7:00
Strength Preparation
7:00 – 12:00
Strength
12:00 – 20:00
Cindy XXX (AMRAP – Reps)
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Run 400m at the 0:00, 5:00, 10:00, 15:00 mark
Metcon Preperation
20:00 – 25:00
Metcon
25:00 – 45:00
Scores and Recouvery
45:00 – 50:00
Clean Up
50:00 – 60:00
Metcon (No Measure)
Home WOD
5 Push Press EMOM for 10 Minutes
Metcon (AMRAP – Reps)
Home WOD
“Cindy XXX”
20 Minute AMRAP of:
10 Gladiator Rows #50/#35
20 Push Ups
30 Air Squats
15 Gladiator Rows #50/#35
30 Push Ups
45 Air Squats
20 Gladiator Rows #50/#35
40 Push Ups
60 Air Squats
25 Gladiator Rows #50/#35
50 Push Ups
75 Air Squats
30 Gladiator Rows #50/#35
60 Push Ups
90 Air Squats
Run/Row 400m or 2 Minutes of Cardio at the 0:00, 5:00, 10:00, 15:00 mark