CrossFit YKV – Comp Class

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A: Power Clean + Hang Power Clean + Jerk (9 x 1 EMOM)

EMOM x 3

3 + 2 + 1 @ 70%

EMOM x 3

2 + 1 + 1 @ 75%

EMOM x 3

1 + 1 + 1 @ 80%

B: Front squat (4-3-2-1)

1 x 4 @ 70%

1 x 3 @ 80%

1 x 2 @ 85%

1 x 1 @ 90%

based off of Front Squat %

C: Back Squat (4-3-2-1)

1 x 4 @ 70%

1 x 3 @ 80%

1 x 2 @ 85%

1 x 1 @ 90%

based off of Back Squat %

D: Metcon (Time)

15 Power Snatch #115/#75

15 Bar Muscle Ups

12 Power Snatch #135/#95

12 Bar Muscle Ups

9 Power Snatch #155/#105

9 Bar Muscle Ups

5 Minutes Rest

15 Deadlift #225/#155

15 Strict HSPU’s

12 Deadlift #275/#195

12 Strict HSPU’s

9 Deadlift #315/#225

9 Strict HSPU’s

E: Metcon (No Measure)

A1) 100′ D-Ball Bear Hug Carry #150/#100

A2) 100′ Suitcase Carry #BW

2 Rounds