CrossFit YKV – Comp Class Big Clean Complex (6 Sets for Max Load) High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk Metcon (AMRAP – Reps) 20 Min EMOM 3 defecit …

CrossFit YKV – CrossFit Metcon (AMRAP – Rounds and Reps) With a partner complete the following 27 Minute AMRAP of: 50 Wall Balls #20/#14 50 Calorie Row 50 Thrusters #95/#65 50 T2B One partner runs 400m while the other partner works through the AMRAP. Switch after every 400m run

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 (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 7 Atlas Stone Cleans Over the Shoulder #130/#95 …

CrossFit YKV – CrossFit Overhead Squats (5 x 4 ) Metcon (Time) 21 Overhead Step Ups 24”/20” #25/#15 21 Burpees 400 m Run 15 Overhead Step Ups 24”/20” #35/#25 15 Burpees 400 m Run 9 Overhead Step Ups 24”/20” #45/#35 9 Burpees 400 m Run

CrossFit YKV – CrossFit Special Event Squat Snatch (12 Minutes to find your 1RM) 1 Minute lift off your metcon time for the highest male and female squat snatch 5 Minute Rest Metcon (Time) Power Snatch #75/#55 Calorie Row DU’s 50-40-30-20-10 men row 50-40-30-20-10 women row 35-28-21-14-7

CrossFit YKV – CrossFit Push Press (5-4-3-2-1) Metcon (AMRAP – Reps) 1 Minute Max Wall Balls #20/#14 1 Minute Max Calorie Row 5 Rounds Rx+ Wall Balls #30/#20

CrossFit YKV – CrossFit High Hang Power Clean + Hang Power Clean + Power Clean (5 x 1) Metcon (Time) 8 Squat Cleans #135/#95 6 Thrusters #135/#95 4 S2O #135/#95 5 Rounds 20 Minute Cap

CrossFit YKV – CrossFit A1: Bench Press (5 x 2) A2: Bent Over Row (5 x 8) Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats

CrossFit YKV – CrossFit Special Event Metcon (AMRAP – Rounds and Reps) Holly & Ryan’s Wedding WOD Partner Workout for Time 30 Minute AMRAP of: 100 DB Lunges #50/#35 The Proposal 800m Run (both partners run together) Get Me To The Church 60 D-Ball Cleans #40/#30 The Bouquet Toss 40 Burpee Pull Ups Party Time! …

CrossFit YKV – CrossFit Back Squat (5 x 3) Metcon (Time) Back Squats #185/#125 Burpee Box Jump 30”/24” 21-15-9 Box Jumps = ScaledBack Squats are from the rack