CrossFit YKV – CrossFit Strongman and Powerlifting Power Lifting Total (Total Weight) 12 Minutes to find your 1RM 2 Minutes Rest

CrossFit YKV – CrossFit High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch (1 + 1 + 1 x 5) Metcon (Time) 250m Row 10 Alternating DB Snatch #50/#35 8 Rounds Rx+ #60/#45

CrossFit YKV – CrossFit 3 Push Press + 2 Push Jerk + 1 Split Jerk x 5 Metcon (AMRAP – Rounds and Reps) ‘The Jung Way” 12 Minute AMRAP of: 16 D-Ball Slams #40/#30 12 Burpee Box Jumps 24”/20” 8 HSPU’s

CrossFit YKV – CrossFit High Hang Squat Clean + Hang Squat Clean + Squat Clean (1 + 1 + 1 x 5) Metcon (Time) Hang Squat Clean #135/#95 C2B 21 – 15 – 9

CrossFit YKV – CrossFit Strict Press (5 x 3) Metcon (AMRAP – Reps) 7 Minute AMRAP of: Wall Balls #20/#14 50-40-30-20-10 Burpees 10-10-10-10-10 2 Minute Rest 7 Minute AMRAP of: KB Swings #1.5/#1 50-40-30-20-10 Burpees 10-10-10-10-10 2 Minute Rest 7 Minute AMRAP of: Du’s 50-40-30-20-10 Burpees 10-10-10-10-10

CrossFit YKV – CrossFit Back Squat (5 x 4 ) Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 15 Front Squat #115/#75 12 Push Press #115/#75 9 T2B

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

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: …

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

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