CrossFit YKV – CrossFit Overhead Lunge (4 x 4) each side Front Rack Lunge (4 x 4) each side Metcon (AMRAP – Reps) Power Clean #95/#65 Front Squat #95/#65 S2O #95/#65 21-15-9 AMRAP Bar Over Burpees 15 Minute Time Cap

CrossFit YKV – CrossFit Todays WOD is brought to you by Coach Jessica! Jessica’s last day of her coop placement is Today! Deadlift (5 x 4) Metcon (Time) Deadlift #245/#170 10-1 1 Round of Cindy After Each Round (5 Pull Ups, 10 Push Ups, 15 Air squats)

CrossFit YKV – CrossFit Front squat (5 x 4) Metcon (AMRAP – Reps) 14 Minute AMRAP of: 20 T2B 40 Du’s 15 Front Squats #115/#75 20 T2B 40 Du’s 13 Front Squats #135/#95 20 T2B 40 Du’s 11 Front Squats #155/#105 20 T2B 40 Du’s 9 Front Squats #175/#125The Bar Comes Off The Ground

CrossFit YKV – CrossFit 10 Minute EMOTM 3 Push Press + 2 Push Jerk + 1 Split Jerk (10 x 3 + 2 + 1) Metcon (AMRAP – Reps) 8 Minute AMRAP of: 25 Burpees 20 Plate Burpees #45/#35 15 Man on Fire Burpees 10 Burpee Box Jump 24”/20” 4 Minutes Rest 8 Minute AMRAP …

CrossFit YKV – CrossFit Just a Reminder that we are on holiday hours tomorrow 9am-1pm Back Squat (5 x 5) Metcon (Time) 400m Run 21 KB Thrusters Right Arm #1.5/#1 12 C2B 400m Run 21 KB Thrusters Left Arm #1.5/#1 12 C2B 400m Run 21 KBS #1.5/#1 12 C2B

CrossFit YKV – CrossFit Snatch (EMOM for 14 Minutes) Odd: 4 Snatch Even: 50 DU Metcon (Time) 20 T2B 15 Deadlift #155/#105 10 S2O #155/#105 5 Rounds

CrossFit YKV – CrossFit Powerlifting Powerlifting Max Effort Squat and Deadlift Sumo Deadlift 3RM (8 sets to get to reach your max) Box Squat 4 x 6 Walking Lunges 4 x 8 Glute Ham Raise 4 x 8 Weighted Sit Ups 4 x 12

CrossFit YKV – CrossFit Metcon (Time) Complete the following with a partner in a daisy chain: 30 thrusters #95/#65 30 box jumps 24″/20″ 30 kb swings #1.5/#1 30 calorie row 30 burpees 30 pull ups 30 wall balls #20/#14 2 Rounds Metcon (AMRAP – Reps) Tabata V-Ups

CrossFit YKV – CrossFit Strongman Metcon (AMRAP – Reps) Death by Sled Push Death by Farmers Carry Death by Axel Bar Deadlifts One person at each station. 10 burpees every minute after you have reached your max until all other athletes have finished.

CrossFit YKV – CrossFit Metcon (Time) G2O #135/#95 1-10 Run 400m Between Rounds