CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort and Dynamic Bench Press Floor Press 3RM (8 sets to reach your max) Arnold Press 4 x 6 Dumbbell Flys 4 x 8 Dumbbell Bent Over Row 4 x 8 JM Press 4 x 8 Tabata Clapping Push Ups Band Tricep Pushdown 3 x Max

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 Overhead Squat (5 x 5 ) Metcon (AMRAP – Reps) “Matilda” 7 Minute AMRAP Ladder of: 3 Overhead Squat #95/#65 3 T2B 6, 6, 9, …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 Length Samson Stretch 1 Length Bear Crawl 1 Length Crab Walk 1 Length Burpee Broad Jump 1 Length Butt Kickers Metcon (Time) With a partner: Accumulate Back Squats 15 000lbs for men (i.e. 96 x #155, 111 x #135, 130 x …

CrossFit YKV – CrossFit Strongman 1 Log Bar G2O EMOTM 10 Minutes Metcon (Time) Deaftlift #275/#195 Burpees 21-15-9

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds #45/#35 5 Strict Press 10 Front Rack Lunges 5 Push Press Push Press (5-4-3-2-1) Metcon (AMRAP – Rounds and Reps) “Anatomical Meltdown” 20 Minute AMRAP of: 10 Push Press #115/#75 10 Front Rack Lunges #115/#75 10 Russian Kettlebell Swings #2/#1.5 5 Burpees EMOTM

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up SNATCH BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops TNG: Snatch (5 x 5 ) 3 Attempts to Find Your 15RM Overhead Squat Metcon (Time) 10 Snatch #95/#65 15 …

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 Thruster (5 x 8) Metcon (AMRAP – Reps) 13 Minute AMRAP of: 21 Thrusters #95/#65 21 Pull ups 15 Thrusters #115/#75 15 C2B 9 Thrusters #135/#95 9 Bar MU/Ring MUSub 1 …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 15 Air Squats 10 Side Lunges 1 Inch Worm 5-1 Push Ups 2 Rounds A1: Bench Press (5 x 10) A2: Gladiator Row (5 x 8) Metcon (AMRAP – Reps) 6 Minute AMRAP of: Odd – 6 HSPU’s Even – 20 Air Squats 1 Minute …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds #45/#35 5 Romanian Deadlifts 5 Front Squats 5 Strict Press 5 Goodmornings Deadlift (12 Minutes to Find Your 1RM) CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# …

CrossFit YKV – CrossFit Warm-up (No Measure) Dynamic Warm Up 1 Length Inch Worm and Squat 1 Length Spider Crawl 1 Length Butt Kickers 1 Length Zombie Walks 1 Length Burpee Broad Jump 1 Length Samson Stretch Metcon (Time) “Eight Days of Hanukkah” December 24th – January 1st 8 Squat Cleans #95/#65 8 Thrusters #95/#65 …