YKV WOD November 22nd, 2020
CrossFit YKV – CrossFit
Metcon (No Measure)
EMOM for 12 Minute of:
A1) 6-8 Strict Pull Ups
A2) 6-8 Strict T2B
A3) 6-8 Ring Dips
Warm Up
0:00 – 8:00
Strength Preparation
8:00 – 13:00
Strength
13:00 -25:00
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP of:
30 Front Rack Lunge Steps #95/#65
30 Push Press #95/#65
30 Calorie Row
20 Front Rack Lunge Steps #115/#75
20 Push Press #115/#75
20 Calorie Row
10 Front Rack Lunge Steps #135/#95
10 Push Press #135/#95
10 Calorie Row
Metcon Prepartion
25:00 – 30:00
Metcon
30:00 – 45:00
Scores and Recovery
45:00 – 50:00
Clean Up
50:00 – 60:00
Metcon (No Measure)
Home WOD
12 Minute EMOM of:
A1) 15 Push Ups
A2) 30 Sit Ups
A3) 45 Air Squats
Metcon (AMRAP – Rounds and Reps)
Home WOD
15 Minute AMRAP of:
30 Front Rack Lunge Steps #50/#35
30 Push Press #50/#35
400m Run/Row or 2 Minutes of Cardio
20 Front Rack Lunge Steps #50/#35
20 Push Press #50/#35
300m Run/Row or 90 Seconds of Cardio
10 Front Rack Lunge Steps #50/#35
10 Push Press #50/#35
200m Run/Row or 1 Minute of Cardio