CrossFit YKV – CrossFit Deadlift (5 x 3) Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restWomen #55 WB #14 Please make sure you sign up for classes on wodify ahead of time to …

CrossFit YKV – CrossFit Coach Keren’s last day is today and we all at CrossFit YKV wish her good luck in her nutrition career. Snatch Balance (3 x 5) Overhead Squats (3 x 5) Metcon (Time) 400m Run Accumulate #5625/#4125 of G2O 400m Run #35 /118 #45 125/92 #55 102/75 #65 87/64 #75 75/55 #85 …

CrossFit YKV – CrossFit A1: Bench Press (5-4-3-2-1) A2: Pendlay Row (5 x 8) Metcon (AMRAP – Rounds and Reps) 4 Minute AMRAP of: 15 Wall Balls #20/#14 25 Air Squats 4 Minute AMRAP of: 15 Wall Balls #20/#14 25 Sit Ups 4 Minute AMRAP of: 15 Wall Balls #20/#14 25 Lunge Steps Rx+ Wall …

CrossFit YKV – CrossFit Back Squat (5 x 3) Metcon (Time) Deadlift #245/#170 Burpees HSPU’s 10-120 Minute Time Cap

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort Bench Press Board Press 3RM (8 sets to reach your max) Band Bench Press 4 x 6 JM Press 4 x 8 Dumbbell Row 4 x 8 Clapping Push ups 4 x 5

CrossFit YKV – CrossFit Push Press (5 x 5) Metcon (AMRAP – Rounds and Reps) 11 Minute AMRAP of: 11 Push Press #115/#75 22 Jump Squats 33 Du’s

CrossFit YKV – Comp Class Snatch Balance (5 x 1) Squat Snatch (5 x 1) Overhead Yoke Carry (5 x 72′) Metcon (AMRAP – Reps) 10 Minute AMRAP of: MAX Bar Mu’s 5 burpees every time you come off the bar Metcon (5 Rounds for reps) 1 Minute Assault Bike Calories 3 Minutes Rest Between …

CrossFit YKV – CrossFit Metcon (AMRAP – Reps) With a partner complete the following with both partners working at the same time: 4 Minute AMRAP 10 Synchronized Burpees 20 KB Swings #1.5/#1 30 Synchronized Goblet Lunge Steps #1.5/#1 AMRAP Alternating Wall Balls #20/#14 in remaining time 5 Synchronized SDHP #1.5/#1 every time the ball drops …

CrossFit YKV – CrossFit Strongman Yoke Carry (15 Minutes to your Find 1RM) Metcon (AMRAP – Reps) 4 Minute AMRAP of: 10 Burpees 4 Lengths Sled Push #200#140 4 Lengths Farmers Carry #230/#150 AMRAP Axel Bar G2O #115/#75 in remaining time 3 Rounds Rest 90 seconds between rounds

CrossFit YKV – CrossFit Special Event Warm-up Cardiovascular Warm Up 3 Rounds #45/#35 5 Romanian Deadlifts 5 Front Squats 5 Goodmornings 5 Burpees Deadlift (10 Minutes to find your 1RM) Metcon (Time) IMMEDIATELY AFTER 400m Run 30 Wall Balls #20/#14 20 Bar Over Burpees Accumulate #7500/#5250 G20 20 Bar Over Burpees 30 Wall Balls #20/#14 …