YKV WOD November 20th, 2020
CrossFit YKV – CrossFit
Squat Clean (5 x 5 )
Warm Up
0:00 – 8:00
Strength Preparation
8:00 – 15:00
Strength E2MOM
15:00 – 25:00
Metcon (AMRAP – Rounds and Reps)
Rx’d
13 Minute AMRAP of:
30 Deadlifts #135/#95
15 Step Ups, 24″/20″
25 Deadlifts #185/#125
15 Step Ups, 24″/20″
20 Deadlifts #225/#155
15 Step Ups, 24″/20″
15 Deadlifts #275/#185
15 Step Ups, 24″/20″
10 Deadlifts #315/#215
15 Step Ups, 24″/20″
5 Deadlifts #365/#255
15 Step Ups, 24″/20″
Scaled
13 Minute AMRAP of:
30 Deadlifts #95/#65
15 Step Ups, 24″/20″
25 Deadlifts #125/#85
15 Step Ups, 24″/20″
20 Deadlifts #155/#105
15 Step Ups, 24″/20″
15 Deadlifts #185/#125
15 Step Ups, 24″/20″
10 Deadlifts #215/#145
15 Step Ups, 24″/20″
5 Deadlifts #255/#185
15 Step Ups, 24″/20″
Metcon Preperation
25:00 – 32:00
Metcon
32:00 – 45:00
Scores and Recouvery
45:00 – 50:00
Clean Up
50:00 – 60:00
Metcon (No Measure)
Home WO
5 Dumbbell Squat Cleans EMOM for 10 Minutes
Metcon (AMRAP – Rounds and Reps)
Home WOD
20 Minute AMRAP of:
10 Dumbbell Deadlifts #50/#35
10 Dumbbell Squats #50/#35
10 Dumbbell Push Jerk #50/#35