CrossFit YKV – CrossFit Squat Clean (5 x 3) Metcon (Time) Power Cleans #115/#75 Bar Over Burpees 10-1 4 Front Rack Lunge Steps#115/#75 EMOM Workout starts with Front Rack Lunges 20 Minute Time Cap

CrossFit YKV – CrossFit Metcon (Time) 400m Run 30 Box Jumps 24”/20” 30 KB Swings #1.5/#1 5 Rounds Finisher 20 Rockers 20 Superman Rockers 3 Rounds

CrossFit YKV – CrossFit Front squat (5 x 3) CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#

CrossFit YKV – CrossFit Deadlift (5 x 4 ) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 6 Push Press 135#/95# 6 Back Squat 135#/?95# 6 Deadlift 135#/95# 6 High Pull 135#/95# 6 Squat Clean 135#/95# 6 Front Squat 135#/95#

CrossFit YKV – Comp Class Sotts Press (3 x 3) Push Press + Overhead Squat (3 x 1 + 1 ) Snatch Balance (3 x 1) High Hang Squat Snatch + Hang Snatch (3 x 1 + 1 ) Squat Snatch (3 x 1 ) Metcon (No Measure) 20 Minute EMOM of: 25′ Handstand Walk/ …

CrossFit YKV – CrossFit Strongman and Powerlifting 15 Minutes to Find Your MAX Yoke Carry (1 x 1) Metcon (AMRAP – Reps) 12 Minute AMRAP of: Deadlift #225/#155 Farmers Carry 100′ at the following intervals using 2 Olympic bars 0:00, 3:00, 6:00, 9:00 Only 2 bars can be used

CrossFit YKV – CrossFit Metcon (Time) With a partner complete the following: 10 Wall Walks 400m Farmers Carry #2/#1.5 75 Wall Balls Over the Rig #20/#14 (10 Burpees if the ball touches the ground) 1000m Partner Run 75 Wall Balls Over the Rig #20/#14 (10 Burpees if the ball touches the ground) 40 Atlas Stone …

CrossFit YKV – CrossFit Overhead Squats (5 x 2) CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars …

CrossFit YKV – CrossFit Special Event Squat Clean Thruster (12 Minutes to find your 1RM) 5 Minute Rest Metcon (Time) Buy In 400m Farmers Carry #2/#1.5 (#1.5/#1 Highest Male/Female Thruster) 100 Du’s “Double Grace” 60 Clean and Jerk #135/#95

CrossFit YKV – CrossFit Strict Press (5 x 3) Metcon (AMRAP – Reps) 13 Minute AMRAP of: 400m Run 40 Ball Slams #40/#30 400m Run 40 HSPU’s Scale HR Push Ups for HSPU’s 1 Rep for every 100m run