CrossFit YKV – CrossFit

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Enderton Front Squat Complex (5 x 3 )

1 Rep 3 second pause at the bottom

2 Rep double bounce

3 Rep front squat
Outdoor WOD

Metcon (AMRAP – Reps)

Outdoor WOD

6 Minute AMRAP of:

400m Run

30 Burpees

And Then

Max Thrusters #95/#65

1 Minute Rest

6 Minute AMRAP of:

400m Run

30 Burpees

And Then

Max Squat Cleans #135/#95

1 Minute Rest

6 Minute AMRAP of:

400m Run

30 Burpees

And Then

Max Front Squats #165/#115

Metcon (No Measure)

Home WOD

Dumbbell Enderton Front Squat Complex 5 x 5

1 Front Squat with a 3 Second Pause @ The Bottom

1 Front Squat with a Double Bounce

1 Front Squat

Metcon (AMRAP – Reps)

Home WOD

6 Minute AMRAP of:

400m Run/Row or 2 Minutes of Cardio

30 Burpees

And Then

Max Dumbbell Thrusters #50/#35

1 Minute Rest

6 Minute AMRAP of:

400m Run/Row or 2 Minutes of Cardio

30 Burpees

And Then

Max Dumbbell Squat Cleans #50/#35

1 Minute Rest

6 Minute AMRAP of:

400m Run/Row or 2 Minutes of Cardio

30 Burpees

And Then

Max Dumbbell Front Squats #50/#35