CrossFit YKV – Comp Class

Warm-up (No Measure)

Cardiovascular Warm Up

CLEAN BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Clean

4. Clean Lands at 2″, 4″, 6″

5. Clean Drops

High Hang Power Clean (3 x 3)

Hang Power Clean (3 x 2)

Power Clean (3 x 1)

Front squat (5 x 5 )

Metcon (AMRAP – Reps)

10 Minute AMRAP of:

Burpee Muscle Ups

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Weighted Pull-ups (5 x 5)

Weighted Dips (5 x 5)