CrossFit YKV – CrossFit Power Clean (12 Minute EMOM) Minutes 1-4 High Hang Power Clean 3 Reps Minutes 5-8 Hang Power Clean 2 Reps Minutes 9-12 Power Clean 1 Rep 2k Row (Time) Max Effort 2k Row Finisher 3 x Max Time Wall Facing HS Hold

CrossFit YKV – CrossFit Push Jerk (5 x 5) Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP of: 5 S2O #135/#95 10 Front Squats #135/#95 15 Bar Over Burpees 20 Sit Ups

CrossFit YKV – CrossFit Metcon (Time) 400m Run 30 Wall Balls #20/#14 Rx+ #30/#20 30 KBS #2/#1.5 5 Rounds 40 Minute Cap

CrossFit YKV – CrossFit Power Snatch (12 Minute EMOM) Minutes 1-4 High Hang Power Snatch 3 Reps Minutes 5-8 Hang Power Snatch 2 Reps Minutes 9-12 Power Snatch 1 Rep CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit …

CrossFit YKV – CrossFit A1: Bench Press (5 x 2) A2: KB Bent Over Row (5 x 8) Metcon (AMRAP – Reps) 7 Minute AMRAP of: 10 Thrusters 95# / 65# 10 Squat Cleans 95# / 65# Rest 2 Minutes 7 Minute AMRAP of: 10 Wall Balls 20# / 14# 10 Jump Squats

CrossFit YKV – Comp Class Power Clean (12 Minute EMOM) Minute 1-4 3 Reps Minute 5-8 2 Reps Minute 9-12 1 Rep Metcon (AMRAP – Rounds) Death by Front Squat #225/#1551 Front Squat the First Minute 2 Front Squats the Second Minute…………… Metcon (No Measure) 14 Minute EMOTM ODD Minutes: MU’s EVEN Minutes: Strict HSPU’s …

CrossFit YKV – CrossFit Powerlifting Powerlifting Max Effort and Dynamic Bench Press Bench Press 3RM (8 sets to reach your max) DB Floor Press 4 x 6 Close Grip Seated Shoulder Press 4 x 8 Dumbbell Row 4 x 8 Tabata Push Ups

CrossFit YKV – CrossFit HSPU’s 5 HSPU’s EMOTM for 8 Minutes Metcon (Time) 12 HSPU’s 15 Back Squat #225/#155 25 KB Swings #2/#1.5 9 HSPU’s 18 Back Squat #185/#125 25 KB Swings #2/#1.5 6 HSPU’s 21 Back Squat #135/#95 25 KB Swings #2/#1.520 Minute Cap

CrossFit YKV – CrossFit Metcon (AMRAP – Reps) With a partner complete the following: 90 Second Tire Flips 90 Second Sled Push #70/#50 90 Second Assault Bike Calories 90 Second Farmers Carry #230/#150 90 Second Atlas Stone to Shoulder #95/#50 90 Second Axel Bar Deadlift #165/#115 90 Second Row Calories 90 Second Burpees 90 Second …

CrossFit YKV – CrossFit Strongman Metcon (AMRAP – Reps) 90 Second Tire Flips 90 Second Sled Push #70/#50 90 Second Assault Bike Calories 90 Second Farmers Carry #230/#150 90 Second Atlas Stone to Shoulder #95/#50 3 Rounds 30 Seconds Rest Between Sets