CrossFit YKV – CrossFit Back Squat (12 Minutes To Find Your 1RM) Metcon (Time) “Omar” 10 Thrusters #95/#65 15 Bar-Facing Burpees 20 Thrusters #95/#65 25 Bar-Facing Burpees 30 Thrusters #95/#65 35 Bar-Facing Burpees 17 Minute Cap Finisher Max Time Wall Facing HS Hold 3 Rounds

CrossFit YKV – CrossFit Skill Kipping Pull Ups Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row …

CrossFit YKV – Comp Class CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups S2O 6 Minutes To Find Your 1RM

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

CrossFit YKV, CrossFit YKV – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of two AMRAP for 30 minutes: 30 Calorie Row 30 burpees over the erg 30 Med Ball Cleans #20/#14 30 Wall Balls #20/#14 30 KB Swings #1.5/#1 One Partner Works at a Time Both Partners do 5 Synchronized KB Goblet Squats …

CrossFit YKV – CrossFit Strongman Metcon (Time) “Strongman Deck of Death” Hearts – Farmers Carry Diamonds – Axel Bar G2O Spades – Log Bar Squat Clean Clubs – Row Joker – 15 Burpees

CrossFit YKV – CrossFit Strict Press (3 x 4) Push Press (3 x 4) Push Jerk (3 x 4) Metcon (Time) Db Power Clean #50/#35 10-1 Db Push Jerk #50/#35 1-10 Metcon (AMRAP – Reps) 1 Minute Assault Bike For Calories 2 Minutes Rest 3 Rounds

CrossFit YKV – CrossFit Front squat (5 x 8) Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP of: 20 OH Plate Walking Lunges #45/#35 15 Calorie Row 5 Bar Muscle UpsSub 1 C2B + 1 Ring Dip for 1 Mu

CrossFit YKV – CrossFit Clean and Jerk (7 x 6) Every 90 seconds for 7 rounds, 6 unbroken clean and jerks Hold weight across Metcon (AMRAP – Reps) 8min AMRAP Ladder: KBS #2/#1.5 Burpee Box Jumps 24″/20″ 3, 3, 6, 6, 9, 9…..

CrossFit YKV – CrossFit Db Power Snatch (5 x 5) Metcon (AMRAP – Reps) 4 Minute AMRAP of: 15 Front Rack Lunges #115/#75 13 Push Press #115/#75 9 T2B Walls Balls 20#/14# in Remaining Time 5 Rounds Rest 1 Min Between Rounds Record Total Wall Balls