CrossFit YKV – CrossFit Metcon (Time) With a partner complete the following: 2017 m Row (one partner works at a time) 60 Alternating Wall Balls #20/#14 (Add 10 reps to the total of the Wall Balls if the ball touches the ground) 40 Leap Frog Burpees 20 Alternating T2B 10 Alternating Rope Climbs 15′ 20 …

CrossFit YKV – CrossFit Strongman and Powerlifting 10 Minutes to Find Max Zercher Yoke Carry Metcon (AMRAP – Reps) 1 Minute Sled Push #200/#150 1 Minute Assault Bike Calories 1 Minute KB Deadlifts #2/1.5 1 Minute Rest 3 Rounds

CrossFit YKV – CrossFit Muscle Snatch (5 x 5) Metcon (Time) 1000m Row Accumulate #5625/#4125 G2O 200 Du’s

CrossFit YKV – CrossFit Thruster (5 x 3 ) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 15 Thrusters #95/#65 10 T2B 4 Burpees EMOM. After the call of 3-2-1 perform 4 Burpees

CrossFit YKV – CrossFit Big Clean Complex (5 x 1) High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk Metcon (Time) 21 Calorie Row 21 Double KB Squat Cleans #1.5/#1 21 …

CrossFit YKV – CrossFit A1: Bench Press (5 x 4) A2: Bent Over Row (5 x 8) Metcon (AMRAP – Reps) Rx’d 12 Minute AMRAP of: #95/#65 Deadlifts, 35 reps 15 Step Ups, 24″/20″ #135/#95 Deadlifts, 30 reps 15 Step Ups, 24″/20″ #185/#125 Deadlifts, 25 reps 15 Step Ups, 24″/20″ #225/#155 Deadlifts, 20 reps 15 …

CrossFit YKV – Comp Class Big Clean Complex (5 x 1) High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk Back Squat (4 x 4) Back Squat (1 x 20) CrossFit …

CrossFit YKV – CrossFit Metcon (Time) “The 12 Days of Christmas” 1 Power Snatch #135/#95 2 Overhead Squat #135/#95 3 Power Clean #135/#95 4 Push Jerk #135/#95 5 Front Squat #135/#95 6 HSPU’s 7 Pull Ups’s 8 Burpees 9 KB SDHP #2/#1.5 10 KB Swing #2/#1.5 11 T2B 12 Thrusters #135/#95 Complete Reps as Follows: …

CrossFit YKV – CrossFit Push Press (5 x 4 ) Metcon (5 Rounds for reps) “Tabata Fight Gone Bad” Calorie Row Wall Balls #20/#14 Box Jumps 20” SDHP #75/#55 Push Press #75/#55 1Min Rest (Each Movement) 20 Seconds Work 10 Seconds Rest 8 Rounds Each Athlete starts at a different station Record lowest round for …

CrossFit YKV – CrossFit Metcon (Time) With a partner complete 2 Rounds of the following: 25 DB Thrusters #50/#35 25 Pull Ups 25 Burpees 25 DB Cleans #50/#35 25 SDHP #2/#1.5 25 Wall Balls #20/#14 25 KB Swings #2/#1.5 Complete as a Daisy Chain. One partner follows the other. Both partners cannot be on the …