CrossFit YKV – CrossFit Strongman and Powerlifting 15 Minutes to Find Your MAX Yoke Carry Metcon (Time) “Axel or Log Bar Grace” 30 G2O #155/#105

CrossFit YKV – CrossFit Power Snatch (12 Minute EMOM) 1-4 Minutes 3 Reps 5-8 Minutes 2 Reps 9-12 Minutes 1 Rep #1: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restWomen Wall Ball #14 …

CrossFit YKV – CrossFit “Viola” (AMRAP – Rounds and Reps) 25 Minute AMRAP of: Thrusters #95/#65 Pull Ups Bar Over Burpees 3, 6, 9, 12, 15, 18 …….. Finisher 20 Rockers 20 Superman Rockers 3 Rounds

CrossFit YKV – CrossFit Clean and Jerk (5 x 3 ) Metcon (Time) 7 Squat Cleans #135/#95 7 Dips 7 Rounds Rx+ The bottom of the rings are set up above the tip of the your finger with your arm stretched above your head

CrossFit YKV – CrossFit A1: Bench Press (5-4-3-2-1) A2: Pendlay Row (5 x 8) Metcon (AMRAP – Rounds and Reps) “The Monster Mash-Up”. 6 Minute AMRAP of: 15 Wall Balls #20/#14 10 Air Squats 1 Minute Rest 6 Minute AMRAP of: 15 Calorie Row 10 Burpees over-the rower 1 Minute Rest 6 Minute AMRAP of: …

CrossFit YKV – CrossFit Back Squat (12 Minutes to find your 1RM) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

CrossFit YKV – CrossFit Push Jerk (5 x 2) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 20 Push Press #115/#75 20 Front Rack Lunge Steps #115/#75 1 Rope Climb every time the bar touches the ground

CrossFit YKV – CrossFit Metcon (Time) With a partner complete the following: 1200 m Row (one partner works at a time) 50 Synchronized Wall Balls #20/#14 30 Cleans #115/#75 (one partner works at a time) 50 Synchronized Wall Balls #20/#14 20 Cleans #155/#105 (one partner works at a time) 50 Synchronized Wall Balls #20/#14 10 …

CrossFit YKV – CrossFit Strongman and Powerlifting Log Bar G2O (5-4-3-2-1) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 1 Deadlift #315/#285 2 Atlas Stone Cleans #130/##95 3 Lengths Sled Push #235/#165 4 Lengths Unbroken Farmers Carry #2/#1.5 10 Burpees if you drop the farmers carry

CrossFit YKV – CrossFit Snatch Balance (5 x 3) #1: Metcon (Time) Overhead Squat #95/#65 C2B Pull Ups 21-15-9 Run 400m After Each RoundPick WOD #1 or WOD #2 #2: Metcon (5 Rounds for time) 30/21 Assault Bike Calories 3 Minutes Rest 5 RoundsPick WOD #1 or WOD #2