CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Junk Yard Dog Warm Up x 10 Metcon (Time) With a partner complete the following: 2016 m Row (one partner works at a time) 60 Alternating Wall Balls #20/#14 (Add 10 reps to the total of the Wall Balls if the ball touches the ground) …

CrossFit YKV – CrossFit Strongman Find Your Max Sled Push in 10 Minutes Metcon (AMRAP – Reps) “Strongman Fight Gone Bad” 1 Minute Sled Pull #210/#140 1 Minute Axel Bar G2O #115/#75 1 Minute KB Farmers Carry #2/#1.5 1 Minute Burpees 1 Minute KB Deadlift #2/#1.5 1 Minute Rest 3 Rounds

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds #45/#35 5 Behind The Neck Press 5 Front Rack Split Squat 5 Static Split Squat Strict Press 5 Split Jerk Split Jerk (3 Split Jerk EMOTM for 10 Minutes) Metcon (Time) C2B Clean and Jerk #135/#95 15-12-9-6-3 HR Push Ups 30-24-18-12-6 Finisher Max …

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 12 Minutes to Find Your Max Snatch Metcon (Time) 21 Overhead Squat #95/#65 42 Calorie Row 15 Overhead Squat #95/#65 …

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 Strict Press (5 x 3) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 20 Medicine Ball Cleans #20/#14 20 …

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 3) Metcon (Time) 7 Rounds For Time: 7 Front Squat #165/#115 7 Ring Dips Rings are set at fingertip height with arm fully extended above head

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds #45/#35 5 Romanian Deadlifts 5 Front Squats 5 Goodmornings 5 Back Squats Deadlift (5 x 2) Metcon (AMRAP – Reps) Rx’d 10 Minute AMRAP of: #95/#65 Deadlifts, 35 reps 15 Step Ups, 24″/20″ #135/#95 Deadlifts, 30 reps 15 Step Ups, 24″/20″ #185/#125 Deadlifts, …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 5 Reps of Each Metcon Movement Metcon (Time) “The 12 Days of Christmas” 1 Power Snatch #135/#95 2 Overhead Squat #135/#95 3 Power Clean #135/#95 4 Push Jerk #135/#95 5 Front Rack Lunge #135/#95 6 HSPU’s 7 Pull Ups’s 8 Burpees 9 KB SDHP #2/#1.5 …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up “Nelson Dynamic Partner Warm Up” Metcon (Time) “1 More Sleep!!!” With a partner complete the following: 100 Wall Balls #20/#14 90 Box Jumps 24″/20″ 80 Calorie Row 70 KB Lunges #1.5/#1 60 KB Swings #1.5/#1 50 T2B 40 Push-Ups 30 Pull-Ups 20 Pistols 10 Rope …

CrossFit YKV – CrossFit Strongman 15 Minutes to Find Your MAX Yoke Carry Metcon (Time) Axel Bar G2O #135/#95 10-1 2 Lengths BW Farmers Carry Between Rounds