CrossFit YKV – CrossFit Front squat (5 EMOTM for 10 Minutes) Metcon (AMRAP – Reps) 3 Minute AMRAP of: 7 Db/KB Step Ups #45/#35 24”/20” (Each Leg) 14 Box Jumps 24”/20” (Step Ups = Scaled) Perform Burpees in the remainder of the time 5 Rounds Rest 1 minute between rounds.

CrossFit YKV – CrossFit Strict Press (3 x 4) Push Press (3 x 4) Push Jerk (3 x 4) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsLadies Thruster 35#

CrossFit YKV – CrossFit Deadlift (12 Minutes to Find Your 1RM) Metcon (Time) 10 Deadlifts #225/#155 50 DU’s 5 Rounds

CrossFit YKV – CrossFit Metcon (Time) Row 1000m – 100m 1 Minute Rest After Every RoundATHLETES NOT COMPETING IN THE OPEN CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 …

CrossFit YKV – CrossFit HSPU’s 5 HSPU’s EMOTM for 8 Minutes DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click …

CrossFit YKV – CrossFit Metcon (AMRAP – Reps) With a partner complete the following: “Partner Fight Gone Bad” 1 Minute Calorie Row 1 Minute Wall Balls #20/#14 1 Minute Box Jump 24″/20″ 1 Minute SDHP #75/#55 1 Minute Push Press #75/#55 6 Rounds Alternate with your partner every minute

CrossFit YKV – CrossFit CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 …

CrossFit YKV – CrossFit Special Event Metcon (AMRAP – Rounds and Reps) With a partner complete the following 25 Minute AMRAP of: 50 Wall Balls #20/#14 50 Medicine Ball Cleans #20/#14 50 Squat Jumps 50 V-Ups One Partner Works at a Time 4 Synchronized Burpees EMOTM

CrossFit YKV – CrossFit TNG: Power Clean (5 EMOTM for 10 Minutes) Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, …

CrossFit YKV – CrossFit Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereWomen KB Swing #55