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

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

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

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 …

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

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

CrossFit YKV – CrossFit Strongman and Powerlifting Axel Bar G2O (5-4-3-2-1) Axel Bar or Log Bar Log Bar G2O (5-4-3-2-1) Axel Bar or Log Bar Metcon (AMRAP – Rounds and Reps) 4 Minute AMRAP of: 20 Assault Bike Calories 5 Atlas Stone Cleans #160/#130 2 Minute Rest 4 Minute AMRAP of: 20 Russian KB Swings …

CrossFit YKV – CrossFit Metcon (Time) Complete the following with one partner working at a time: 100 Du’s 90 Muscle Snatch #75/#55 80 Jump Squats 70 Front Rack Lunge Steps #95/#65 60 Wall Balls #20/#14 50 Thrusters #115/#75 40 Ring Rows 30 Squat Cleans #135/#95 20 Jumping Bar Mu’s 10 Squat Clean Thruster #155/#105

CrossFit YKV – CrossFit 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (1 + 1 + 1 x 5) Metcon (AMRAP – Reps) 7 Minute AMRAP of: Overhead Squat #95/#65 T2B 3, 6, 9, 12……..3 Minutes Rest CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to …

CrossFit YKV – CrossFit 5 Push Press + 3 Push Jerk + 1 Split Jerk x 5 Metcon (AMRAP – Reps) 12 Minute AMRAP of: 150 Wall Balls #20/#14 100 Du’s 30 HSPU’s