CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class

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Sotts Press (3 x 3 )

Snatch Balance (5 x 3)

Speed

70%

Hold Across

High Hang Squat Snatch (15 Minute EMOM)

Minute 1: 3 High Hang Squat Snatch

Minute 2: 4 Hang Squat Snatch

Minute 3: 5 Squat Snatch

Gymnastics

Ring Muscle Up Technique and Progressions

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

5 Ring Muscle Ups

10 Squat Snatch 50% 1RM

4 Ring Muscle Ups

8 Squat Snatch 60% 1RM

3 Ring Muscle Ups

6 Squat Snatch 70% 1RM

2 Ring Muscle Ups

4 Squat Snatch 80% 1RM

1 Ring Muscle Ups

2 Squat Snatch 90% 1RM