CrossFit YKV – CrossFit Metcon (Time) With a partner complete the following with one partner working at a time: “Partner Filthy Fifty” 100 Box Jumps 24”/20” 100 Jumping Pull Ups 100 KB Swings 1/.75 100 Knees to Elbows 100 Walking Lunges 100 Push Press 45#/35# 100 Back Extensions 100 Burpees 100 Wall Balls 20#/14# 100 …

CrossFit YKV – CrossFit Strongman and Powerlifting CrossFit Powerlifting Powerlifting Total 15 Minutes to Find Your 1RM Squat 15 Minutes to Find Your 1RM Bench Press 15 Minutes to Find Your 1RM Deadlift

CrossFit YKV – CrossFit Front squat (5 x 4) Metcon (Time) Calorie Row Burpees Over the Rower 21-18-15-12-9-6-3 20 Minute Time CapPlease make sure you sign up for classes on wodify ahead of time to save your spot

CrossFit YKV – CrossFit Deadlift (5 x 2) Metcon (AMRAP – Reps) 12 Minute AMRAP of: 21 Thrusters #75/#55 15 Thrusters #95/#65 9 Thrusters #115/#75 4 Front Rack Lunges EMOM with what weight is on the bar Start the AMRAP after the call of “3-2-1..go!” with 4 Front Rack Lunges. Athletes are to only use …

CrossFit YKV – CrossFit Metcon (Time) “Deck of Death” Hearts – Db Power Snatch #50/#35 Diamonds – Wall Balls #20/#14 Clubs – Burpess Spades – V Ups Joker – 30/21 Assault Bike Calories Ace – 1 King – 13 Rx+ Db Power Snatch #60/#45 40 Minute CapPlease make sure you sign up for classes on …

CrossFit YKV – CrossFit A1): Bench Press (5 x 10) A2): KB Bent Over Row (5 x 8) Metcon (AMRAP – Reps) 12 Minute AMRAP of: Overhead Squat #95/#65 C2B 3,6,9,12,15……. 30 Du’s after every roundPlease make sure you sign up for classes on wodify ahead of time to save your spot

CrossFit YKV – CrossFit Back Squat (5-4-3-2-1) Metcon (AMRAP – Reps) 10 Minute AMRAP of: 15 Front Squat #115/#75 12 Push Press #115/#75 9 T2B 2 Minutes Rest 7 Minute AMRAP of: 15 Wall Balls #20/#14 10 Burpees 2 Minutes Rest 4 Minute AMRAP of: Calorie RowPlease make sure you sign up for classes on …

CrossFit YKV – Comp Class Clean and Jerk (12 Minutes to find your 1RM) Metcon (AMRAP – Rounds and Reps) Bergeron Open Test 20 Minute AMRAP: 50 Wall Balls #20#14 50 DUS 40 Box Jumps 24 20 40 T2B 30 Burpees 30 C2B 20 Cleans #145#100 20 Jerks #145#100 10 Snatches #145#100 10 MUs Paused …

CrossFit YKV – CrossFit Strict Press (5 x 4) Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP of: 8 KB Snatch #1.5#1 16 KB Goblet Lunges #1.5#1 Finisher Pick a skill to work on (Mu, Du, Pull Up, Rope Climb, etc)

CrossFit YKV – CrossFit Metcon (AMRAP – Rounds and Reps) “Partner McGhee” With a partner complete the following 30 Minute AMRAP: Partner 1 400m Run Partner 2 AMRAP 5 Deadlifts #275/#195 13 Push Ups 9 Burpee Box Jumps 24″/20″ Partners switch after every 400m run