CrossFit YKV – CrossFit Metcon (Time) With a partner complete 11 Rounds of the following: 11 Synchronized Thrusters #95/#65 11 Synchronized Bar Over Burpees 11 Synchornized Db Snatches #45/#30 11 Man Makers #45/#30 (one partner works at a time) At the 11th Minute please stop the Metcon and take a moment of silence. Resume the …

CrossFit YKV – CrossFit Strongman and Powerlifting Bench Press (5-4-3-2-1) Metcon (Time) Bench Press #BW 21-15-9 Row 750m-500m-250m

CrossFit YKV – CrossFit Snatch Balance (5 x 2) Metcon (AMRAP – Reps) 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches #95/#65 Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, #115/#75 *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, #135/#95 *Prior to 16:00, complete 3 rounds of: …

CrossFit YKV – CrossFit A1: Strict Ring Dips (5 x 10) Add weight as needed A2: Strict Chin Up (5 x 8) Add weight as needed A3: Strict T2B (5 x 6) Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 10 Tuck Jump Burpees 20 Plate Burpees #45/#35 30 Burpees 2 Minutes Rest …

CrossFit YKV – CrossFit McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click hereWomen Deadlift 195# Box Jump 20″

CrossFit YKV – CrossFit Strict Press (5 x 5 ) Metcon (AMRAP – Reps) 3 Minute AMRAP: Buy In 5 Thrusters #135/#95 10 Burpees 15 Jump Squats 1 Minute Rest 5 Rounds Perform Wall Balls #20/#14 in the remaining time of the 3 Minute AMRAP Rx+ #30/#20

CrossFit YKV – CrossFit Front squat (5 x 5) Metcon (AMRAP – Rounds and Reps) “Hold on Tight” 14 Minute AMRAP of: 21/15 Calorie Row 15 Db Alternating Power Snatch #50/#35 9 C2B

CrossFit YKV – CrossFit Push Jerk (5-4-3-2-1) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click here

CrossFit YKV – Comp Class Squat Snatch (EMOM) Start at #95/#65 and increase by #10/#5 to 1RM Squat Clean (EMOM) Start at last failed attempt of the Squat Snatch and increase by #15/#10 to 1RM Deadlift (EMOM) Start at last failed attempt of the Squat Clean and increase by #20/#15 to 1RM Metcon (AMRAP – …

CrossFit YKV – CrossFit Metcon (AMRAP – Rounds and Reps) Perform the following with both partners working at the same time but not on the same exercise. 7 Minute AMRAP of: 20 Assault Bike/Rowing Calories 15 Burpees 90 Seconds Rest 7 Minute AMRAP of: 20 Wall Balls #20/#14 15 DB Squat Cleans #45/#35 90 Seconds …