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