CrossFit YKV – CrossFit Thruster (10 Minutes to find your 1RM) Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 400 m Run And then 7 Deadlifts #135/#95 14 Bar Over Burpees 2 Minutes Rest 7 Minute AMRAP of: 400 m Run And then 7 Deadlifts #185/#125 14 T2B 2 Minutes Rest 7 Minute …

CrossFit YKV – CrossFit Back Squat (5 x 3 ) Metcon (Time) Front Squat #135/#95 S2O #135/#95 21-15-9 Finisher 50 Ring Dips

CrossFit YKV – CrossFit Push Jerk (5 x 3) Metcon (AMRAP – Rounds and Reps) AMRAP in 21 minutes 400 meter Run 21 Push-Ups 21 Box Jumps (24/20 in) 15 Burpees 9 Pull-Ups

CrossFit YKV – CrossFit Special Event Join us at 7:30pm for Anton’s Farewell Class!! The CrossFit Total (Total Weight) 12 Minutes to find your max for each lift. 2 Minutes rest between movements. Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon (Time) “Mystery Metcon” “Beer/Cider/Shot Helen” 1 Beer/Cider/Shot 400m Run 21 …

CrossFit YKV – CrossFit Strongman and Powerlifting Axel Bar Bear Complex 5 Rounds 7 Reps The bar must not rest on the ground Rest between sets as neededPower Clean, Front Squat, Push Press, Back Squat, Push Press Metcon (Time) Russian KB Swing Ladder #2/#1.5 2-4-6-8-10….. Hold KB 20 seconds between rep ranges. Continue until you …

CrossFit YKV – CrossFit Metcon (Time) With a partner complete the following: 1500/1000 m Partner Row 50 Alternating Wall Balls #20/#14 (Add 10 reps to the total of Wall Balls if the ball touches the ground) 40 Synchronized DB Snatch #50/#35 30 Synchronized Burpee Box Jumps #24/#20 20 Get Up Stand Up 10 Rope Climbs …

CrossFit YKV – CrossFit Snatch Balance (5 x 4) #1: CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Pick WOD #1 or WOD #2 #2: Metcon (5 Rounds for time) 30/21 Calories on the Assault Bike 3 Minutes Rest 5 …

CrossFit YKV – CrossFit Split Jerk (5 x 2) Metcon (Time) Box Jump 30”/24” 10-1 HSPU’s 1-10

CrossFit YKV – CrossFit Squat Clean (3 EMOM for 10 Minutes) Metcon (Time) 500m Row 21 Double KB Squat Cleans #1.5/#1 21 Pull Ups 500m Row 15 Double KB Squat Cleans #1.5/#1 15 Pull Ups 500m Row 9 Double KB Squat Cleans #1.5/#1 9 Pull Ups Finisher Y’s T’s A’s x 20 3 Rounds

CrossFit YKV – CrossFit Push Press (5 x 2) Metcon (Time) 30 Push Press #95/#65 30 Front Rack Lunge Steps #95/#65 400m Run 20 Push Press #115/#75 20 Front Rack Lunge Steps #115/#75 400m Run 10 Push Press #135/#95 10 Front Rack Lunge Steps #135/#95 400m Run Finisher Db Bicep Curls 3 x 12