CrossFit YKV – CrossFit

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Power Snatch (5 x 4)

Indoor/Outdoor WOD

60%

70%

75%

80%

85%

Metcon (Time)

Indoor WOD

100 Double Unders

And Then

Power Snatch #95/#65

Overhead Squat #95/#65

Box Jump Overs 24″/20″

21-15-9

And Then

100 Double Unders
20 Minute Time Cap

Metcon (Time)

Outdoor WOD

400m Run

And Then

Power Snatch #95/#65

Overhead Squat #95/#65

Box Jump Overs 24″/20″

21-15-9

And Then

400m Run

Metcon (No Measure)

Home WOD

10 Minute EMOM of:

A1) 10 Dumbbell Alternating Snatch

A2) 5 Dumbbell Overhead Squat (each side)

Alternate Movements Each Minute

Metcon (Time)

Home WOD

100 Double Unders

And Then

Dumbbell Alternating Snatch #50/#35 x 2

Dumbbell Overhead Squat #50/#35

Jump Squats

21-15-9

And Then

100 Double Unders
20 Minute Time Cap