CrossFit YKV – Comp Class

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A: Snatch Grip High Pull (5 x 4 )

@ 100-110%

percentages based off of 1RM Squat Snatch

B: Squat Snatch (5 x 3)

Segmented Squat Snatch

@ 60% – 70%

C: Front Squat + Back Squat (6 x 1)

1 x 1 + 2 @ 77%

1 x 1 + 2 @ 85%

2 x 1 + 2 @ 90%

2 x 1 + 2 @ 93%

percentages based off of Front Squat

Metcon (Time)

“Damn Diane”

15 Deadlifts #315/#205

15 Strict Deficit HSPU’s 3.5″/2″

3 Rounds

Metcon (No Measure)

A1) 10 Dumbbell Z-Press

A2) 15 Barbell Curls

A3) 20 GHD Sit Ups