CrossFit YKV – CrossFit Please join us at the 6am class to see our leaderboard leader PATRIZIO off as he heads back to the mother land!!! Power Clean (12 Minute EMOM) Min 1-4 3 Reps Min 5-8 2 Reps Min 9-12 1 Rep Metcon (AMRAP – Rounds and Reps) “PAT” 14 Minute AMRAP of: 7 …

CrossFit YKV – CrossFit Split Jerk (5 x 2) Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP of: 8 Box Jump Overs 24”/20” 10 Push Ups 12 Ball Slams #40/#30 1000m Run (Time)

CrossFit YKV – CrossFit Squat Snatch (12 Minutes to Find Your 1RM) Metcon (AMRAP – Reps) “Blinch vs Dukowski” 7 Minute AMRAP of: 10 Power Snatch #75/#55 15 Bar Over Burpees 2 Minutes Rest 7 Minute AMRAP of: 10 Push Press #115/#75 15 Jump Squats 2 Minutes Rest For every rep completed in the AMRAPS …

CrossFit YKV – CrossFit Front squat (5 x 3) Metcon (Time) KB Swings #2/#1.5 KB Goblet Lunge Steps #2/#1.5 (Each Leg) T2B 21-15-9

CrossFit YKV – CrossFit Metcon (Time) G2O #155/#105 1-10 1 Round of Cindy after each round (5 Pull Ups, 10 Push Ups, 15 Air Squats) 400m Run after round 3, 6, 9

CrossFit YKV – CrossFit Metcon (AMRAP – Reps) “Batman and Robin” With a partner complete the following 26 Minute AMRAP Partner A runs a 400M Sprint Partner B does AMRAP Thrusters 95/#65 until A finishes Switch and repeat. (score is reps of Thrusters) (Each person only runs once and does Thrusters once) Complete the following …

CrossFit YKV – CrossFit Strongman and Powerlifting Axel Bar G2O (5-4-3-2-1) Metcon (Time) “Axel Bar Grace” 30 G2O #135/#95

CrossFit YKV – CrossFit Snatch Pull (5 x 5 ) Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 26’ Db Front Rack Walking Lunges #50/#35 12 Db Power Cleans #50/#35 26’ Db Front Rack Walking Lunges #50/#35 12 C2B Rx+ #60/#45

CrossFit YKV – CrossFit A1: Bench Press (5 x 6) A2: Bent Over Row (5 x 8) Metcon (AMRAP – Reps) 8 Minute AMRAP Ladder of Overhead Squats #115/#75 Bar Over Burpees 3, 6, 9, 12, 15 ……….. Skill Pick a Skill to Work on!

CrossFit YKV – CrossFit Special Event Warm-up TABATA 15 rounds a. Air Squat b. Sit Up (butterfly, use arms as well) c. Push up Mobility, rotate between 30 seconds of the following stretches: RS Lateral stretch LS Lateral Stretch RS Sofa Stretch LS Sofa Stretch Metcon (Time) “Year 1” – Partner Workout (RX) A. “The …