CrossFit YKV – CrossFit Db Strict Press (3 x 4) Db Push Press (3 x 4) Db Push Jerk (3 x 4) Metcon (Time) G2O #135/#95 21-15-9 Rope Climb 15’ 5-3-1

CrossFit YKV – CrossFit Snatch (12 Minutes to Find Your 1RM) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#20 Minute Cap

CrossFit YKV – CrossFit 5 Front Squat + 1 Push Jerk (E2MOM for 10 Minutes) 2 Minutes Rest Metcon (AMRAP – Reps) 8 Minute AMRAP of: Front Rack Lunges #115/#75 HR Push Ups T2B 21-15-9 2 Minutes Rest 6 Minute AMRAP of: Calorie Row Burpees Over the Rower 21-15-9 2 Minutes Rest 4 Minute AMRAP …

CrossFit YKV – CrossFit Deadlift (5 x 5) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

CrossFit YKV – CrossFit Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click hereFemale KB Swing #55 Box Jump 20″ Wall Ball 14# …

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

CrossFit YKV – CrossFit CrossFit YKV is 1 Year Old Today! Stay tuned for party details Metcon (AMRAP – Rounds and Reps) With a Partner Complete the Following 26 Minute AMRAP of: “Partner Cindy” Partner 1 500M Row Partner 2 5 Pull Ups 10 Push Ups 15 Air Squats Both partners work at a time …

CrossFit YKV – CrossFit Strongman Log Bar G2O (5-4-3-2-1) Metcon (AMRAP – Reps) 1 Min Tire Flip 1 Min Sled Push 1 Min Atlas Stone Power Clean 1 Min Rest 3 Rounds

CrossFit YKV – CrossFit Power Clean (10 Minutes to Find Your 1RM) Metcon (AMRAP – Reps) 3 Minute Rounds Round 1 20 Burpees AMRAP Squat Cleans #95/#65 2 Minutes Rest Round 2 20 Burpees AMRAP Squat Cleans #115/#75 2 Minute Rest Round 3 20 Burpees AMRAP Squat Cleans #135/#95 2 Minute Rest Round 4 20 …

CrossFit YKV – CrossFit Snatch Balance (3 x 5) Overhead Squat (5 x 5) Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP of: 7 Ring Dips 11 T2B 15 Wall Balls #20/#14 Rings are set at fingertip height with arms fully extended above head