CrossFit YKV – CrossFit Front squat (5 x 5) Metcon (AMRAP – Reps) 13 Minute AMRAP of: 30 Push Press #95/#65 30 Front Rack Lunges #95/#65 5 Bar Mu’s 20 Push Press #95/#65 20 Front Rack Lunges #95/#65 5 Bar Mu’s 10 Push Press #95/#65 10 Front Rack Lunges #95/#65 5 Bar Mu’sSub 10 Pull …

CrossFit YKV – CrossFit A1: Bench Press (5 x 3 ) A2: Db Gladiator Row (5 x 8) Metcon (Time) Du’s 84-60-36 Wall Balls #20/#14 42-30-18 KB Swings #2/#1.5 21-15-915 Minute Cap

CrossFit YKV – CrossFit Split Jerk (12 Minutes to Find Your 1RM) Metcon (AMRAP – Rounds and Reps) “The Bear Chief” 3 Minute AMRAP of: Bear Complex #135/#95 (Power Clean, Front Squat, Push Press, Back Squat, Push Press) 5 Rounds 1 Minute Rest Between Rounds

CrossFit YKV – CrossFit Back Squat (Find Your 1RM in 12 Minutes) Skill HSPU’s Metcon (AMRAP – Reps) 12 Minute AMRAP of: 75 Wall Balls #20/#14 400m Run AMRAP HSPU’s Record Total HSPU’s

CrossFit YKV – CrossFit Powerlifting Floor Press (8 Sets to Find Your 3RM) DB Close Chest Press 4 x 6 Weighted Dips 4 x 8 Bent Over Rows 4 x 8 JM Press 4 x 8 Tabata Plyometric Push Ups

CrossFit YKV – CrossFit Strict Press (5-4-3-2-1) Skill Du’s Metcon (Time) 90 Du’s 21 KBS #1.5/#1 21 Overhead Step Ups #25/#15 60 Du’s 15 KBS #1.5/#1 15 Overhead Step Ups #35/#25 30 Du’s 9 KBS #1.5/#1 9 Overhead Step Ups #45/#3513 Minute Cap

CrossFit YKV – CrossFit Today is Coach Catherine’s last day coaching at CrossFit YKV before she moves on to explore a full-time career in Nutrition. Lets give her a big CrossFit YKV send off!!! Metcon (AMRAP – Rounds and Reps) “The Nelson” With a partner complete a 24 Minute AMRAP of: 40 Power Snatches #75/#55 …

CrossFit YKV – Comp Class Power Snatch (12 Minute EMOM) 1-4 Minute 3 Reps 5-8 Minutes 2 Reps 9-12 Minutes 1 Rep Overhead Squat (5 x 5) Big Sexy (Time) 5 Rounds for time: 6 Deadlifts, 315# 6 Burpees 5 Cleans, 225# 5 Chest-To-Bar Pull-Ups 4 Thrusters, 155# 4 Muscle-UpsIn honor of Sgt. Lance “Big …

CrossFit YKV – CrossFit Strongman Yoke Carry (15 Minutes to Find Your 1RM) Metcon (AMRAP – Reps) “Tabata” Sled Push Axel Bar G2O Tire Flips

CrossFit YKV – CrossFit Squat Clean (12 Minutes to Find Your 1RM) Metcon (AMRAP – Rounds and Reps) AMRAP in 20 minutes 9 Pull-ups 9 Squat Cleans #95/#65 9 Kettlebell Swings #1.5/#1 9 Toes-to-Bar 9 Push Press #95/#65 9 Burpees