YKV WOD July 24th, 2020
CrossFit YKV – CrossFit
Metcon (Time)
12 Minute EMOM of:
Minute 1 – 3 High Hang Power Clean
Minute 2 – 4 Hang Power Clean
Minute 3 – 5 Power Clean
Minute 4 – 3 High Hang Power Clean
Minute 5 – . . . . . . . .
Outdoor WOD
Metcon (Time)
Outdoor WOD
10 Clean and Jerk #135/#95
400m Row
4 Rounds
Metcon (AMRAP – Rounds and Reps)
Home WOD
16 Minute AMRAP of:
20 Backpack Clean and Jerk
100 Double Unders
Metcon (AMRAP – Rounds and Reps)
Equipment Home WOD
16 Minute AMRAP of:
20 Dumbbell Clean and Jerk #50/#35
100 Double Unders
Metcon (Time)
Home WOD
“Super Legs”
40 Air Squats
30 Lunge Steps
20 Jump Squats
10 Plyometric Split Squats
5 Rounds