CrossFit YKV – Comp Class Sotts Press (3 x 3) Push Press + Overhead Squat (2 + 2 x 3) High Hang Squat Snatch + Snatch Balance (1 + 1 x 5) Halting Snatch + Squat Snatch (1 x 1 x 5) Pause 3 seconds below knee Metcon (3 Rounds for reps) 1 Minute Assault …

CrossFit YKV – CrossFit Deadlift (12 Minutes to find your 1RM) Metcon (AMRAP – Rounds and Reps) “Triple G AMRAP” 15 Minute AMRAP of: Rx’d 30 Pull Ups 25 GHD Sit Ups 20 One-legged Squats, Alternating 15 Calorie Row 10 Single Dumbbell S2O (each arm) #55/#40 Scaled 30 Pull Ups 25 Sit Ups 20 Air …

CrossFit YKV – CrossFit Metcon (Time) With a partner complete the following Chipper with one partner working at a time: 1000m Row 90 Jump Squats 80 Alternating Wall Balls #20/#14 70 Medicine Ball Cleans #20/#14 60 Leap Frog Burpees 50 T2B 400m Partner Carry 30 Atlas Stone Over The Shoulder #95/#50 20 Burpee Broad Jump …

CrossFit YKV – CrossFit Strongman and Powerlifting Good Mornings (8 x 3 ) Floor Press (8 x 3) Glute-Ham Raises (4 x 8) Bent Over Row (4 x 8) Skull Crusher (4 x 8)

CrossFit YKV – CrossFit 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (5 x 1) Metcon (Time) 21 Thrusters #95/#65 21 Pull Ups 15 Thrusters #115/#75 15 C2B 9 Thrusters #135/#95 9 Bar/Ring Muscle UpsScale 1 Bar/Ring Muscle Up with 1 Ring Dip and 1 C2B

CrossFit YKV – CrossFit Strict Press (5 x 5) Metcon (AMRAP – Rounds and Reps) 17 Minute AMRAP of: 6 HSPU’s 12 T2B 18 Unbroken Wall Balls #20/#14 Rx+ #30/#20

CrossFit YKV – CrossFit High Hang Squat Clean + Hang Squat Clean + Squat Clean (5 x 1 ) Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP of: 15 Single KB Thrusters #1.5/#1 (each arm) 15 Pull Ups 200m Burden Run with D-Ball #40/#30

CrossFit YKV – CrossFit 6 Push Press + 4 Push Jerk + 2 Split Jerk (5 Rounds) Metcon (AMRAP – Reps) 8 Minute AMRAP of: 10 Front Squats #115/#75 10 Bar Over Burpees 2 Minutes Rest 6 Minute AMRAP of: 10 Front Rack Lunges #95/#65 10 Push Press #95/#65 2 Minutes Rest 4 Minute AMRAP …

CrossFit YKV – CrossFit Back Squat (5 x 2) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click here20 minute …

CrossFit YKV – CrossFit Deadlift (5 x 2 ) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 15 Db Power Sntach #50/#35 400m Run 1 Rope Climb after every round Rope climb increases by 1 every round