CrossFit YKV – CrossFit Push Jerk (5 x 5) Hold Weight Accross Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 15 Wall Balls #20/#14 30 Double Unders

CrossFit YKV – CrossFit Front squat (5 x 3) Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75# / 55# Chest-To-Bar Pull-ups RestStep Ups = Scaled

CrossFit YKV – CrossFit Metcon (AMRAP – Rounds and Reps) “Happy Family Day” 18 Minute AMRAP of: 6 Push Press 115#/75# 6 Squat 115#/75# 6 Deadlift 115#/75# 6 High Pull 115#/75# 6 Squat Clean 115#/75# 6 Front Squat 115#/75# Double DB Overhead Walking Lunge (5 x 24′)

CrossFit YKV – CrossFit Skill HSPU’s and Pistols Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort and Dynamic Bench Press Bench Press 3RM (8 sets to reach your max) DB Floor Press 4 x 6 Arnold Press (no back support) 4 x 8 Dumbbell Row 4 x 8 Plyometric Push Ups 4 x 5 Tricep Pushdown 4 x 12

CrossFit YKV – CrossFit Metcon (AMRAP – Reps) With a partner complete the following: 9 Minute AMRAP of: Partner 1 20 Wall Balls #20/#14 15 Burpees Partner 2 Wall Sit 2 Minutes Rest 9 Minute AMRAP of: Partner 1 20 KB Swings #1.5/#1 15 SDHP #1.5/#1 Partner 2 Static Hang 2 Minutes Rest 9 Minute …

CrossFit YKV – CrossFit 1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat (5 x 1) Metcon (Time) 1O Power Snatch #75/#55 200m Row 10 Rounds23 Minute Cap

CrossFit YKV – CrossFit Dumbbell Thruster (5 x 5) Metcon (AMRAP – Rounds and Reps) “Danny” 20 Minute AMRAP of: 30 Box Jumps 24″/20″ 20 Push Press #115/#75 30 Pull-Ups

CrossFit YKV – CrossFit 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat x 5 CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110# Finisher 30 pistols

CrossFit YKV – CrossFit A1: Bench Press (5 x 4) A2: Gladiator Row (5 x 8) 2k Row (Time) Max Effort 2k Row Annie (Time) 50-40-30-20-10 Double-unders Sit-ups