CrossFit YKV – CrossFit Overhead Squats (12 Minutes to find your 1RM) CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# …

CrossFit YKV – CrossFit Strict Press (5 x 2 ) Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP of: 4 Ring/Bar Mu’s 8 Burpees 12 Jump Squats 1 Minute Rest 5 Rounds4 C2B for 4 Mu’s Continue the next AMRAP where you left off

CrossFit YKV – CrossFit Squat Clean (5 x 1) Metcon (AMRAP – Reps) 11 Minute AMRAP of: 1000m Row And then Wall Balls #20/#14 T2B 3, 6, 9, 12, 15 ………

CrossFit YKV – CrossFit Push Press (5 x 5) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 6 Push Press #115/#75 12 Front Rack Lunges #115/#75 18 Russian Kettlebell Swings #2/#1.5

CrossFit YKV – CrossFit Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click here

CrossFit YKV – CrossFit Deadlift (5 x 3) Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009To learn more about Helton click hereWomen #35 “Helton for Houston”

CrossFit YKV – CrossFit Metcon (Time) A1) 75 Thruster 95#/65# A2) 75 Ball Slam 40#/30# Run 400m Together and talk about B B1) 75 Bar Over Burpees B2) 75 KB Swings 1.5#/1# Run 400m Together and talk about C C1) 75 D-Ball Power Cleans Over the Shoulder #40/#30 C2) 75 Lunge Steps x 2 Run …

CrossFit YKV – CrossFit Strongman and Powerlifting Metcon (AMRAP – Rounds) Death by Sled Push 1 Minute Rest Death by Farmers Carry 1 Minute Rest Death by Axel Bar Deadlift 10 Burpees Every Minute until Everyone finishes

CrossFit YKV – CrossFit Power Snatch (5 x 5) CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 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 (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups …

CrossFit YKV – CrossFit A1: Bench Press (5 x 5) A2: Gladiator Row (5 x 8) Metcon (AMRAP – Rounds and Reps) 13 Minute AMRAP of: 250m Row 25 Push Ups 50m Row = 1 Rep