CrossFit YKV – CrossFit Power Snatch (12 Minute EMOM) Min 1-4 3 Reps Min 5-8 2 Reps Min 9-12 1 Rep Metcon (Time) 10 Overhead Squats #95/#65 250m Row 7 Rounds20 Minute Cap

CrossFit YKV – CrossFit Push Jerk (4 EMOM for 10 Minutes) Metcon (Time) Db Power Clean #50/#35 10-1 Db Push Jerk #50/#35 1-10 Rx+ #60/#45

CrossFit YKV – CrossFit Front squat (5 x 2) Metcon (AMRAP – Reps) 13 Minute AMRAP of: Ring or bar Mu’s 200 m Run Every time you drop off the rings or barScale C2B or Pull Up Finisher Tabata V-Ups

CrossFit YKV – CrossFit Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightPick a girl Linda or Kelly Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Pick a girl Linda or Kelly

CrossFit YKV – CrossFit Strict Press (5-4-3-2-1) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

CrossFit YKV – CrossFit Metcon (Time) “Happy Canada Day” With a partner: Accumulate Back Squats 15 000lbs for men (i.e. 96 x #155, 111 x #135, 130 x #115, 157 x #95, etc) 10 500lbs for Women (i.e. 100 x 105, 110 x #95, 140 x #75, etc) And then 150 Sit Ups 150 Wall …

CrossFit YKV – CrossFit Strongman and Powerlifting Bench Press (8 x 3) Floor Press (4 x 6) Gladiator Row (4 x 8) JM Press (4 x 8) Sit-ups (4 x 25)

CrossFit YKV – Comp Class Snatch (5 x 1) Overhead Squats (5 x 1) Metcon (AMRAP – Reps) 10 Minute AMRAP of: MU’s Metcon (Time) 30 Squat Cleans #205/#145

CrossFit YKV – CrossFit Push Press (5 x 2) Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 15 Box Jump 24”/20” 12 Push Press #115/#75 9 T2B

CrossFit YKV – CrossFit Special Event Tonight we say goodbye to Mr Smelly Shirt Himself! We will miss you Metcon (Time) “Nedward Scissorhands” Burpees KB Power Snatch #1.5/#1 Pull Ups 21-15-9 1000m Farmers Carry #1.5/#1 Burpee Tuck Jump Double KB Squat Cleans #1.5/#1 T2B 9-15-21