Pride Comp June 18th, 2019
CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Special Event
Metcon (Time)
WOD #1
“Slay La Vie”
400m Run
30 Bar Over Burpees
Accumulate G2O #5625
30 Bar Over Burpees
400m Run
15 Minute Time Cap
Metcon (3 Rounds for weight)
WOD #2
“Work Bitch”
20 Minute EMOM of:
Min 1: #95
Min 2: #115
Min 3: #135
Min 4: #155
Min 5: #165
Min 6: #175
Min 7: #185
Min 8: #195
Min 9: #205
Min 10: #215
Min 11: #225
Min 12: #235
Min 13: #245
Min 14: #255
Min 15: #265
Min 16: #275
Min 17: #315
Min 18: #365
Min 19: #405
Min 20: #455
After the Countdown of 3-2-1 complete 1 Snatch EMOM at the above weight. Once you can not complete the above weight in the minute move onto Cleans at the next weight. Continue with Cleans until you can not complete the above weight in the minute and move on to Deadlifts.
2a. Snatch Weight
2b. Clean Weight
2c. Deadlift Weight
Metcon (AMRAP – Rounds and Reps)
WOD #3
“Double Under The Rainbow”
10 Minute AMRAP of:
5 Bar Muscle Ups
25 Wall Balls #20
50 Du’s
or
10 Minute AMRAP of:
15 Pull Ups
25 Wall Balls #20
100 Single Unders
Metcon (AMRAP – Reps)
WOD #4 “Floater”
“Bianca Del Rio”
3 Minute AMRAP of:
30 Assault Bike Calories
Max Reps D-Ball Cleans #100