CrossFit YKV – Comp Class Power Clean (4 x 2 ) 90 Second Intervals Hang Squat Clean (4 x 2 ) 90 Second Intervals Squat Clean (4 x 2 ) 90 Second Intervals Front squat (5 x 5 ) Metcon (Time) With a partner complete the following: 12 Deadlift #155/#105 9 Hang Power Clean #155/#105 …

CrossFit YKV – CrossFit Deadlift (5 x 3 ) Metcon (Time) 150 Unbroken Wall Balls #20/#14 Row 20/14 Calories + 5 Burpees over the rower every time the ball drops or you stop 20 Minute Cap

CrossFit YKV – CrossFit Metcon (AMRAP – Reps) “Parking Lot Pandemic #2” Tire Flips Calories on the Rower Farmers Carry 25” #210/#140 Calories on the Assault Bike Atlas Stone Squat Clean #95/#50 Sled Pull #200/#140 Atlas Stone Carry 25′ #95/#50 2 Minutes at each station 30 seconds rest between stations 2 Rounds

CrossFit YKV – CrossFit Squat Snatch (12 Minute AMRAP) Min 1-4 3 Reps Min 5-8 2 Reps Min 9-12 1 Rep Metcon (Time) 400m Run 21 Kb Snatch #1.5/#1 21 Pull Ups 400m Run 15 Kb Snatch #1.5/#1 15 Pull Ups 400m Run 9 Kb Snatch #1.5/#1 9 Pull Ups

CrossFit YKV – CrossFit Push Jerk (5 x 3) Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and …

CrossFit YKV – CrossFit Squat Clean (12 Minute EMOM) Min 1-4 3 Reps Min 5-8 2 Reps Min 9-12 1 Rep Metcon (Time) 21 Box Jump 24”/20” 15 Double KB Squat Clean #1.5/#1 9 C2B 3 RoundsStep Ups = Scaled

CrossFit YKV – CrossFit Special Event Warm-up Browling for Calories 4 rounds: A. Guess the number of calories that you are going to row within 1 minute B. Get rowing, pull strong through each stroke C. 5 burpees per every calories over or under your guess Skill Mobility and review movements for the WOD: DB …

CrossFit YKV – CrossFit Metcon (AMRAP – Reps) 8 Minute AMRAP Odd- 12 Front Rack Lunge #95/#65 Even- 8 Bar Over Burpees 2 Minutes Rest 8 Minute AMRAP Odd- 12 Front Squat #115/#75 Even- 8 T2B 2 Minutes Rest 8 Minute AMRAP Odd- 6 Clean and Press #135/#95 Even- 6 HSPU’s Perform Wall Balls #20/#14 …

CrossFit YKV – CrossFit Back Squat (5 x 4) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

CrossFit YKV – CrossFit Deadlift (5 x 4) Metcon (Time) 750m Row 50 Wall Balls #20/#14 25 Burpees