CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm 3 Rounds 45#/35#: 5 Strict Press 5 Back Squat 5 Push Press 5 Front Squat Back Squat (5 x 4) Metcon (Time) Front Squat #165/#115 HSPU’s 10-120 minute cap Finisher 20 Rockers 20 Superman Rockers 3 Rounds

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort and Dynamic Bench Press Board Press 3RM (8 sets to reach your max) Barbell Close Grip Shoulder Press 4 x 6 Dips 4 x 8 Strict Chin-Ups 4 x 8 Rope Pushdown 4 x 8 Up Up Down Down 4 x 10

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm 3 Rounds 45#/35#: 5 Strict Press 5 Front Squat 5 Lunge Strict Press 5 Overhead Lunge Overhead Lunge (4 x 4 each leg) Front Rack Lunge (4 x 4 each leg) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 5 Power Snatches #115/#75 10 …

CrossFit YKV – Comp Class Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds #PVC 5 Shoulder Dislocators 5 Behind The Neck Press 5 Sotts Press 5 Snatch Balance 5 Overhead Squat Metcon (AMRAP – Reps) 10 Minute AMRAP of: 60 Bar Facing Burpees 30 OHS #120/#90 10 Muscle Ups/15 C2B/15 Pull Ups Thruster (5 minutes …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Junk Yard Dog Warm Up With a partner x 10 Metcon (AMRAP – Reps) “Batman and Robin” With a partner complete the following 26 Minute AMRAP Partner A rows a 500M Sprint Partner B AMRAP’s Thrusters #95/#65 until A finishes Switch and repeat. (score is …

CrossFit YKV – CrossFit Strongman Farmers Carry (10 Minutes to find your 1RM) Sled Push (10 Minutes to find your 1RM) Yoke Carry (10 Minutes to find your 1RM)

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up CLEAN BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Clean 4. Clean Lands at 2″, 4″, 6″ 5. Clean Drops Clean (3 EMOTM for 10 Minutes) CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds #PVC 5 Shoulder Dislocators 5 Behind The Neck Press 5 Sotts Press 5 Snatch Balance 5 Overhead Squat Snatch Balance (3 x 5) Overhead Squat (5 x 3) CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds 45#/35#: 5 Strict Press 5 Back Squat 5 Push Press 5 Front Squat Thruster (5 x 6) Metcon (Time) Thrusters #95/#65 Pull Ups 21-18-15-12-9-6-320 minute time cap

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 Length Walking Knee Hug 1 Length Lateral Squat 1 Length Samson Stretch 1 Length Burpee Broad Jump 1 Length Butt Kickers Metcon (Time) “Deck of Death” Work through a deck of cards for time by completing the numbers and exercises that …