CrossFit YKV – CrossFit

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High Hang Power Snatch (12 Minute EMOM )

Minute 1 – 3 High Hang Power Snatch

Minute 2 – 4 Hang Power Snatch

Minute 3 – 5 Power Snatch

Minute 4 – 3 High Hang Power Snatch

Minute 5 – . . . . . . . .

Outdoor WOD

Metcon (AMRAP – Rounds and Reps)

Outdoor WOD

11 Minute AMRAP of:

11 Squat Snatches #95/#65

11 Jump Squats

1 Minute of Silence (rest)

11 Minute AMRAP of:

11 Overhead Squats #95/#65

11 Jumping Lunges

Metcon (No Measure)

Home WOD

12 Minute EMOM of:

Minute 1 – 3 Dumbbell High Hang Power Snatch

Minute 2 – 4 Dumbbell Hang Power Snatch

Minute 3 – 5 Dumbbell Power Snatch

Minute 4 – 3 Dumbbell High Hang Power Snatch

Minute 5 – . . . . . . . .

Metcon (AMRAP – Rounds and Reps)

Home WOD

11 Minute AMRAP of:

11 Single Dumbbell Squat Snatches #50/#35

11 Jump Squats

1 Minute of Silence (rest)

11 Minute AMRAP of:

11 Single Dumbbell Overhead Squats #50/#35

11 Jumping Lunges