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 …

CrossFit YKV – CrossFit Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*40 Minute Cap

CrossFit YKV – CrossFit 1 Snatch Grip Deadlift + 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch (5 x 1) Metcon (AMRAP – Reps) 8 Minute AMRAP of: Overhead Squat #95/#65 T2B 3, 6, 9, 12……..

CrossFit YKV – CrossFit Push Press (3 x 4) Push Jerk (3 x 4) Split Jerk (3 x 4) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 10 HSPU’s 25 Wall Balls #20/#14 40 Du’s

CrossFit YKV – CrossFit Back Squat (5 x 4) Donny (Time) 21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click hereWomen 155# 20 Minute Cap

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort and Dynamic Squat and Deadlift Box Squat 3RM (8 sets to get to reach your max) Romanian Deadlifts 4 x 6 Glute Ham Raise 4 x 8 Leg Raise Complex 4 x 10/10/10 Tabata Jump Squats

CrossFit YKV – CrossFit Strict Press (5 x 5 ) Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the eight intervals. Unit for …

CrossFit YKV – Comp Class 500m Row (Time) Max Effort 500m Row

CrossFit YKV – CrossFit Metcon (AMRAP – Rounds and Reps) With a partner complete the following with one partner working at a time: 5 Minute AMRAP of: 12 Assault Bike Calories 30 Air Squats 1 Minute Rest 5 Minute AMRAP of: 12 Landmine Clean and Jerks #45/#35 30 Wall Balls #20/#14 1 Minute Rest 5 …

CrossFit YKV – CrossFit Strongman 15 Minutes to Find Your Max Axel Bar G20 Metcon (Time) 200m 2 x BW Farmers Carry 5 Bupees Every Time You Drop the Handles