YKV WOD March 13th, 2021
CrossFit YKV – CrossFit
Metcon (AMRAP – Reps)
Outdoor WOD
With a partner complete the following 30 Minute AMRAP
Partner A Runs 400m
Partner B performs an AMRAP of Thruster #95/#65 until A finishes
Switch and repeat.
Score is reps of Thrusters
Each person only Runs once and does Thrusters once
Complete the following exercises in the above format:
Run/ Thruster #95/#65
Run/ Burpee
Run/ Power Snatch #115/#75
Run/V-Up
Run / Front Squat #135/#95
If above is completed in less than 30 minutes, start over and continue until 30 minute cap
Metcon (AMRAP – Reps)
Outdoor WOD
With a partner complete the following 30 Minute AMRAP
Partner A Runs 400m
Partner B performs an AMRAP of Thruster #95/#65 until A finishes
Switch and repeat.
Score is reps of Thruster
Each person only Runs once and does Thruster once
Complete the following exercises in the above format:
Run/ Thruster #95/#65
Run/ Burpee
Run/ Power Snatch #115/#75
Run/V-Up
Run / Front Squat #135/#95
If above is completed in less than 30 minutes, start over and continue until 30 minute cap
Metcon (AMRAP – Reps)
Home WOD
Complete the following 30 Minute AMRAP
400m Run/Row or 2 Minutes of Cardio
Dumbbell Thruster #50/#35
400m Run/Row or 2 Minutes of Cardio
Burpee
400m Run/Row or 2 Minutes of Cardio
Dumbbell Alternating Snatch #50/#35
400m Run/Row or 2 Minutes of Cardio
V-Up
400m Run/Row or 2 Minutes of Cardio
Front Squat #50/#35
Complete cardio movement and then do dumbbell or bodyweight movements for the same time
If above is completed in less than 30 minutes, start over and continue until 30 minute cap