YKV WOD August 31st, 2020
CrossFit YKV – CrossFit
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A1: Back Squat (5 x 10)
Indoor WOD
Alternate movements every 2 Minutes for 20 minutes. Use the same weight for both movements.
Start at 55% of your Back Squat and build
Last week of the Stamina Squat Cycle
A2: Front squat (5 x 5 )
Indoor WOD
Alternate movements every 2 Minutes for 20 minutes. Use the same weight for both movements.
Start at 55% of your Back Squat and build
Last week of the Stamina Squat Cycle
Metcon (AMRAP – Reps)
Indoor WOD
2 Minute AMRAP of:
10/7 Calorie Row
7 Burpees Over The Rower
And Then
Max D-Ball or Sandbag Clean Over The Shoulder #100/#70
1 Minute Rest
5 Rounds
Rx+ D-Ball or Sandbag #150/#100
You must “Lap” every D-Ball or Sandbag Clean Over The Shoulder
Metcon (No Measure)
Home WOD
A1) 10 Dumbbell Squats
A2) 10 Dumbbell Lunge Steps (each side)
Alternate movements every 2 Minutes for 20 minutes.
Metcon (AMRAP – Reps)
Home WOD
2 Minute AMRAP of:
5 Renegade Rows #50/#35
7 Dumbbell Burpees #50/#35
And Then
Max Dumbbell Squat Cleans #50/#35
1 Minute Rest
5 Rounds