CrossFit Comp Class November 5th, 2017
CrossFit YKV – Comp Class
Squat Snatch (EMOM)
Start at #95/#65 and increase by #10/#5 to 1RM
Squat Clean (EMOM)
Start at last failed attempt of the Squat Snatch and increase by #15/#10 to 1RM
Deadlift (EMOM)
Start at last failed attempt of the Squat Clean and increase by #20/#15 to 1RM
Metcon (AMRAP – Reps)
7 Minute AMRAP of one of the following movements:
MU’s, HSPU’s, HS Walk, Rope Climb or Pistols
Metcon (AMRAP – Reps)
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, #95/#65
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, #115/#75
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, #135/#95
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, #155/#105