CrossFit YKV – CrossFit View Public Whiteboard Metcon (Weight) Outdoor WOD 12 Minute EMOM of: Minute 1 – 3 High Hang Power Snatch Minute 2 – 4 Hang Power Snatch Minute 3 – 5 Power Snatch Minute 4 – 3 High Hang Power Snatch Minute 5 – . . . . . . . . …

CrossFit YKV – CrossFit View Public Whiteboard Big Clean Complex (4 x 1 ) High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split JerkOutdoor WOD Jack (AMRAP – Rounds and Reps) 20-Minute …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Home WOD 3 Minute AMRAP of: 5 Backpack Thrusters 10 Backpack S2O 15 Backpack Bear Hug Squats Perform Burpees Over The Backpack in the Remainder of each 3 Minute AMRAP 1 Minute Rest 6 Rounds Metcon (AMRAP – Reps) Equipment Home WOD 3 Minute …

CrossFit YKV – CrossFit View Public Whiteboard Push Press + Push Jerk + Split Jerk (3 + 2 + 1 x 5) Metcon (Time) Outdoor WOD 30 Push Press #95/65 30 Front Rack Lunge Steps #95/#65 20 Push Press #115/75 20 Front Rack Lunge Steps 115/#75 10 Push Press #135/95 10 Front Rack Lunge Steps …

CrossFit YKV – CrossFit View Public Whiteboard High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch (1 + 1 + 1 x 5 E2MOM) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Outdoor WOD Metcon (Time) Home WOD Backpack G2O Backpack Overhead Squat (each side) 21-15-9-9-15-21 50 …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) E3.5MOM for 10.5 Minutes of: A1) 10 Pause Goblet Squats A2) 10 Bulgarian Split Squats (each side) A3) 10 Candlesticks Metcon (Time) Home WOD Alternating Shoulder Backpack Thrusters Burpees Over The Backpack 40-30-20-10 15 Backpack on Shoulder Lunge Steps at the end of each round …

CrossFit YKV – CrossFit View Public Whiteboard Big Clean Complex (4 x 1 ) High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Home WOD 100 Burpees 100 Sit Ups 100 Push Ups 100 Air Squats Metcon (No Measure) 12 minute EMOM of: A1) Arnold Press A2) Bent Over Rows A3) Bent Over Straight Arm Raise

CrossFit YKV – CrossFit View Public Whiteboard Bear Complex (4 x 1) Power Clean Front Squat Push Press Back Squat Second Push Press1 rep is 7 rotations of the above 5 movements without resting the bar on the ground “Double Grace” (Time) 60 Clean and Jerks #135/#95Outdoor WOD Metcon (AMRAP – Rounds and Reps) Home …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Home WOD Backpack Squat Cleans Burpees Over The Backpack 10-1 4 Backpack on the Shoulder Lunge Steps EMOM Metcon (Time) Equipment Home WOD Dumbbell Squat Cleans #50/#35 Burpees Over The Dumbbell 10-1 4 Dumbbell Front Rack Lunge Steps #50/#35 EMOM Metcon (No Measure) Tabata Abs