CrossFit Pre-Party: Alternate between: A) Bent over DB Rows 5×5 B) Pistols 5×6 Party: 10 Minute AMRAP… 15 Calorie Bike 10 Stone to Shoulder (choose appropriately) Rest 5:00 5 Minute AMRAP… 10 DB Deadlifts (35/20) (50/35) 15 HSPU’s Rest 2:00 5 Minute AMRAP… 9 Hang DB Power S
Please take note that there are changes to the schedule for December. ALL 7 pm classes have been removed from the schedule and noon classes on Tuesdays and Thursdays have been removed. Thanks! The YSCF Team. CrossFit Pre-Party: Accumulate 200 Feet of HS Walks 5×3 Muscle ups
CrossFit Pre-Party: Not for time; in any order 20 Cal Bike 800 m Row Warm up Snatch Squat Snatch 5×3 (Work up in weight after each successful set) Party: For time complete… 15-12-9 Power Snatch OHS *(L1 – 95/65) (L2 – 135/95) YS HIIT Every 2 minutes on the minu
Pre-Party Max double-unders in 3 min – OR – 3 attempts at ME unbroken set of double-unders Party 5 min AMRAP: 12 Box Jump Overs 12 KB Swings -REST 2 MINUTES For Time, within 5 min: 800 Meter Run *Rest remainder of time left after run. -REST 2 MINUTES 5 min AMRAP: 10 DB Pow
Pre-Party EMOM for 5 min: 2 Muscle Snatch 2 Power Snatch 2 Squat Snatch This EMOM is to be performed with a maximum weight of 75/50. The goal is to practice position, timing, and technique with a light weight. Party For Time: 1,000 Meter Bike 15 Overhead Squats* 10 Snatches* 50
Pre-Party Run 1 Mile Party 6 min AMRAP: Bike 10 cal 10 Pull-ups Rest 2 min 6 min AMRAP: Row 300m 10 Burpees Rest 2 min 6 min AMRAP: Run 200m 15 Wall Balls Rest 2 min 6 min AMRAP: 40 Double-unders 12 Dumbbell Thrusters For all weighted exercises, pick your weight. Choose a weigh
Pre-Party Deadlift 7×3 First work set should be approximately 70% of 1rm. Attempt to increase weight with each work set. Party For Time: 30 KB swings Bike 20 cal 30 KB swings Choose your KB weight. Goal is highest weight that you can do unbroken.