CrossFit YKV – CrossFit Team Series

Metcon (Time)

Event 5

Rx’d Workout

For time:

200 wall-ball shots*

150 partner deadlifts

200 handstand push-ups*

*MF pair must hold static deadlift at 340 lb.

M – 20-lb. ball to 10-ft. target

F – 14-lb. ball to 9-ft. target

The 45-lb. barbell must be loaded with 135 lb. on one side and 160 lb. on the other side.

Order: All together

Time cap: 20 minutes

Scaled Workout

For time:

200 wall-ball shots*

150 partner deadlifts

200 hand-release push-ups*

*MF pair must hold static deadlift at 240 lb.

M – 14-lb. ball to 9-ft. target

F – 10-lb. ball to 9-ft. target

The 45-lb. barbell must be loaded with 80 lb. on one side and 115 lb. on the other side.

Order: All together

Time cap: 20 minutes

Metcon (AMRAP – Reps)

Event 6

Rx’d Workout

Complete as many reps as possible in 10 minutes of:

Muscle-ups

*2 athletes may work at once

Order: All together

Time cap: 10 minutes

Scaled Workout

Complete as many reps as possible in 10 minutes of:

Chest-to-bar pull-ups

*2 athletes may work at once

Order: All together

Time cap: 10 minutes

Notes

Metcon (AMRAP – Rounds and Reps)

Event 7

Rx’d Workout

As MF pairs, alternating

20-min. AMRAP:

5 clean and jerks, each (185 / 135 lb.)

10 synchro toes-to-bars

Order: MF1-MF2-MF1-MF2-Etc.

Time cap: 20 minutes

Scaled Workout

As MF pairs, alternating

20-min. AMRAP:

5 clean and jerks, each (115 / 75 lb.)

10 synchro hanging knee raises

Order: MF1-MF2-MF1-MF2-Etc.

Time cap: 20 minutes

Metcon (AMRAP – Rounds and Reps)

Event 8

Rx’d Workout

MM pair

12-min. AMRAP:

30 double-unders

15 power snatches (75 lb.)

Then, FF pair

12-min. AMRAP:

30 double-unders

15 power snatches (55 lb.)

Order: MM-FF

Time cap: 24 minutes

Scaled Workout

MM pair

12-min. AMRAP:

30 single-unders

15 power snatches (55 lb.)

Then, FF pair

12-min. AMRAP:

30 single-unders

15 power snatches (35 lb.)

Order:

Time cap: 24 minutes

Notes