CrossFit YKV – Comp Class Sotts Press (3 x 3 ) Push Press + Overhead Squat (3 x 2) Muscle Snatch (3 x 2) Halting Snatch + Squat Snatch (5 x 1) Pause 3 seconds in the hang CrossFit Gymnastics Handstand Walk Practice 10 Minutes Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP of: …

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CrossFit YKV – CrossFit Push Press (5 x 5 ) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 50 Air Squats 50 Sit Ups 50 Du’s

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CrossFit YKV – CrossFit Metcon (Time) With a partner complete the following: Synchronized DB Snatch #50#35 Synchronized T2B 21-15-9 10 Alternating Rope Climbs 15’ Synchronized Wall Balls #20/#14 Synchronized Medicine Ball Cleans #20/#14 21-15-9 10 Alternating Wall Walks Synchronized Thrusters #95/#65 Synchronized Bar Over Burpees 21-15-9

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CrossFit YKV – CrossFit Strongman and Powerlifting Axel Bar Deadlift (5 x 5) Metcon (AMRAP – Reps) 1 Minute Sled Push #200/#150 1 Minute DB Clean and Press #80/#55 1 Minute KB Farmers Carry #2/#1.5 1 Minute Rest 4 Rounds

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CrossFit YKV – CrossFit Metcon (Time) 50 Back squat #135/#95 40 Pull-ups 30 S2O #135/#95 50 Front squat #85/#60 40 Pull-ups 30 S2O #85/#60 50 Overhead squat #65/#45 40 Pull-ups 30 S2O #65/#45

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CrossFit YKV – CrossFit Thruster (5 x 4) “Annie Are You Ok?” (Time) Row For Calories Thrusters #75/#55 Medicine Ball Cleans #20/#14 SDHP #75/#55 Wall Balls #20/#14 Burpees 21-15-920 Minute Cap

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CrossFit YKV – CrossFit Clean and Jerk (5 x 1) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 6 Power Clean #135/#95 6 Front Squat #135/#95 6 Push Press #135/#95 6 Deadlift #135/#95 6 Back Squat #135/#95 6 Push Jerk #135/#95

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CrossFit YKV – CrossFit A1: Bench Press (5 x 6) A2: Gladiator Row (5 x 8) Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP of: 25 Wall Balls #20/#14 15 Jump Squats 1 Minute Rest 5 Minute AMRAP of: 25 Du’s 15 Burpees 1 Minute Rest 5 Minute AMRAP of: 25 Wall Balls #20/#14 …

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CrossFit YKV – CrossFit Back Squat (5 x 5 ) Metcon (Time) 21 Overhead Step Ups 24”/20” #25/#15 21 Pull Ups 400 m Row 15 Overhead Step Ups 24”/20” #35/#25 15 Pull Ups 400 m Row 9 Overhead Step Ups 24”/20” #45/#35 9 Pull Ups 400 m RowWeight is with plates

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CrossFit YKV – CrossFit Deadlift (12 Minutes to find your 1RM) Metcon (Time) Db Power Clean #50/#35 10-1 Db Push Jerk #50/#35 1-10

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