CrossFit YKV – CrossFit Back Squat (5 x 2) Metcon (AMRAP – Rounds and Reps) “The Brady” 12 Minute AMRAP of: 12 Back Squats #185/#125 12 Burpees 12 Ring Dips Finisher 50 V-Ups

CrossFit YKV – CrossFit Push Press (5 x 10) Metcon (Time) 6 Minute AMRAP of: 15 Calorie Row 20 Jump Squats 1 Minute Rest 6 Minute AMRAP of: 15 KB Swings #1.5/#1 20 Plyometric Split Squat Steps 1 Minute Rest 6 Minute AMRAP of: 15 SDHP #1.5/#1 20 Box Jump #24/#20

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort Bench Press Incline Bench Press 3RM (8 sets to reach your max) Db Floor Press 4 x 6 Close Grip Seated Shoulder Press 4 x 8 Dumbbell Row 4 x 8 rope Pushdown 4 x 12

CrossFit YKV – CrossFit Special Event Come to our Superbowl Party tonight at 5:30pm at CrossFit YKV! Check our Instagram and Facebook Page for details A1: Deadlift (5 x 5) A2: DB Chest Press (5 x 8) Metcon (AMRAP – Reps) “Football Fight Gone Bad” 1 Minute Thrusters #135/#95 1 Minute Hang Power Clean #135/#95 …

CrossFit YKV – CrossFit Metcon (Time) In teams of 3 complete the following 42 partner deadlifts (225/155) 42 C2B 42 synchronized burpees *** while one teammate is performing C2B, the other two must hold the barbell at the top of the deadlift for the reps to count *** 30 partner deadlifts (225/155) 30 T2B 30 …

CrossFit YKV – CrossFit Strongman 15 Minutes to Find Your MAX Yoke Carry Axel Bar Bear Complex 5 Rounds 7 Reps The bar must not rest on the ground Rest between sets as needed

CrossFit YKV – CrossFit Power Snatch (12 Minute EMOTM) 1-4 Minutes 3 Reps 5-8 Minutes 2 Reps 9-12 Minutes 1 Rep Metcon (Time) 600 m Row 21 KB Power Snatch 1.5#/1 21 Burpee Box Jumps 24”/20” 400 m Row 15 KB Power Snatch 1.5#/1 15 Burpee Box Jumps 24”/20” 200 m Row 9 KB Power …

CrossFit YKV – CrossFit Split Jerk (5-4-3-2-1) CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk …

CrossFit YKV – CrossFit A1: Bench Press (5 x 6) A2: Pendlay Row (5 x 8) Metcon (Time) 500 m Row 21 KB Swings #1.5/#1 12 Pull Ups 3 Rounds15 Minute Cap Finisher Du’s 50 – Beginner 100 – Intermediate 200 – Advanced

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 12 Bear Complex Thruster (5 x 4) Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click …