CrossFit YKV – CrossFit

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Squat Snatch (5 x 5)

60%

70%

75%

80%

85%

Indoor WOD

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period
Indoor WOD

Metcon (No Measure)

Home WOD

10 Minute EMOM of:

5 Squat Snatch

Alternate Arms Each Minute

Metcon (AMRAP – Reps)

Home WOD

3 Rounds

20 Alternating Dumbbell Snatches #50/#35

12 Burpees Over The Dumbbells

3 Rounds

20 Gladiator Row #50/#35

12 Burpees Over the Dumbbells

12 Minute Cap