CrossFit YKV – CrossFit 3 Push Press + 2 Push Jerk + 1 Split Jerk x 5 Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 5 Bar/Ring Mu’s 10 HSPU,s 15 Pistols 2 Minutes Rest 7 Minute AMRAP of: 5 C2B 10 Plyometric Push Ups 15 Jump Squats 2 Minute Rest 7 Minute …

CrossFit YKV – CrossFit Front squat (5 x 5) Metcon (AMRAP – Reps) Rx’d 11 Minute AMRAP of: #95/#65 Deadlifts, 35 reps 15 Step Ups, 24″/20″ #135/#95 Deadlifts, 30 reps 15 Step Ups, 24″/20″ #185/#125 Deadlifts, 25 reps 15 Step Ups, 24″/20″ #225/#155 Deadlifts, 20 reps 15 Step Ups, 24″/20″ #275/#185 Deadlifts, 15 reps 15 …

CrossFit YKV – CrossFit Overhead Lunge (3 x 4) Front Rack Lunge (3 x 4 ) Metcon (Time) 120 Burpees 200m Run every 2 minutes Workout starts with a 200m run25 Minute Cap

CrossFit YKV – CrossFit Metcon (Time) With a partner complete the following: “Karen” 150 Wall Balls #20/#14 And then “Fran” Thrusters #95/65 Pull Ups 21-15-9 And then “Elizabeth” Squat Cleans #135/#95 Rings Dips 21-15-9 And then “Annie” Du’s Sit Ups 50-40-30-20-10 One partner works at a time 30 Minute Cap

CrossFit YKV – CrossFit Overhead Squats (5 x 3) Metcon (Time) Overhead Squats #105/#70 Bar Over Burpees 21-18-15-12-9-6-3

CrossFit YKV – CrossFit Special Event Metcon (Time) Squat Clean Ladder 1 Minute at each weight 95/65 115/75 135/95 165/115 185/125 205/145 225/155 1 Minute lift off your metcon time for every weight completed 1 additional minute off your metcon time for every rep of #225/#155 after the first one but within the minute. Metcon …

CrossFit YKV – CrossFit Strict Press (5 x 4) Metcon (Time) 1000m Row 50 KB Swings #2/#1.5 30 T2B

CrossFit YKV – CrossFit Power Clean (5 x 5) Metcon (Time) 15 Squat Clean #95/#65 600m Run 15 Squat Clean #135/#95 400m Run 15 Squat Clean #185/#125 200m Run

CrossFit YKV – CrossFit Thruster (5 x 5 ) Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75# / 55# Chest-To-Bar Pull-ups Rest

CrossFit YKV – CrossFit Back Squat (12 Minutes to find your 1RM) right after…….. Metcon (Time) 1000m Run 30 Wall Balls #20/#14 20 Bar Over Burpees Accumulate #7500/#5250 #5250/#4125 G20 20 Bar Over Burpees 30 Wall Balls #20/#14 Subtract one second for every pound of 1RM Back Squat