CrossFit YKV – CrossFit High Hang Power Clean + Hang Power Clean + Power Clean (1 + 1 + 1 x 5) Metcon (Time) 600 m Row 21 KB Snatch 1.5#/1 21 Burpees Over The Rower 400 m Row 15 KB Snatch 1.5#/1 15 Burpees Over The Rower 200 m Row 9 KB Snatch 1.5#/1 …

CrossFit YKV – CrossFit Strict Press (5 x 4 ) Metcon (AMRAP – Reps) 7 Minute AMRAP of: Thrusters #95/#65 Pull Ups 21-15-9 1 Minute Rest 7 Minute AMRAP of: Thrusters #115/#75 C2B 18-12-6 1 Minute Rest 7 Minute AMRAP of: Thrusters #135/#95 Bar/Ring Mu’s 15-9-3

CrossFit YKV – CrossFit Front squat (12 Minutes to find your 1RM) Metcon (Time) Front Squat #135/#95 Bar Over Burpees 10-1 4 Front Rack Lunges #135/#95 EMOM20 Minute Cap

CrossFit YKV – CrossFit Deadlift (5 x 2) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsPick Mary or Cindy Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsPick Mary or Cindy

CrossFit YKV – Comp Class Squat Clean Thruster (5 x 3) Yoke Carry (15 Minute to find your 1RM) Metcon (Time) G2O #155/#105 1 round of Cindy between rounds (5 Pull Ups, 10 Push Ups, 15 Air Squats.) 1-10

CrossFit YKV – CrossFit Metcon (Time) With a partner: Accumulate Back Squats 15 000lbs for men (i.e. 96 x #155, 111 x #135, 130 x #115, 157 x #95, etc) 10 500lbs for Women (i.e. 100 x 105, 110 x #95, 140 x #75, etc) And then 100 Bar Over Burpees (one partner at a …

CrossFit YKV – CrossFit Metcon (Time) 25 Pull Ups 50 KB Swings #1.5/#1 75 Wall Balls #20/#14 1000m Row 75 Wall Balls #20/#14 50 KB Swings #1.5/#1 25 Pull Ups

CrossFit YKV – CrossFit Thruster (5 x 5 ) Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP of: 3 Thrusters #135/#95 6 Bar Over Burpees 9 Jump Squats 1 Minute Rest 5 RoundsPick up where you left off on each AMRAP.

CrossFit YKV – CrossFit Squat Clean (12 Minute EMOM) 1-4 Minutes 3 Reps 5-8 Minutes 2 Reps 9-12 Minutes 1 Rep Metcon (AMRAP – Reps) 12 Minute AMRAP of: 25 Cleans #95/#65 15 T2B 20 Cleans #135/#95 15 T2B 15 Cleans #155/#105 15 T2B 10 Cleans #185/#125 15 T2B 5 Cleans #215/#150 15 T2B

CrossFit YKV – CrossFit A1: Bench Press (5 x 8) A2: KB Bent Over Row (5 x 8) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 200m Run Wall Balls #20/#14 10-20-30-40-50……… Rope Climb 15′ 1-2-3-4-5………. 1 Rep Per 100m Run